1 on 1 personal training
Step 1: Comprehensive Assessment – Identifying the “weak link"
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Functional Movement Screen (FMS): Evaluates joint mobility, stability, and bilateral symmetry
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Dynamic Movement Analysis: Observes movement patterns in daily actions such as squatting, lunging, and bending
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Pain History & Lifestyle Review: Documents your history of strain and correlates it with your daily habits and sports participation
What you get: A clear "body usage report" that reveals which muscles are underactive, which are overcompensating, and which areas are at risk of developing issues.
Based on your assessment results, we design a customized progressive training program that may include:
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Activation Drills: Waking up "dormant" muscles—glutes, core stabilizers, and scapular stabilizers
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Movement Pattern Correction: Correcting foundational movement patterns including squatting, deadlifting, pushing, and pulling
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Progressive Overload: Gradually increasing resistance once proper form is established, building strength and physical capacity
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Mobility Training: Releasing tight joints and muscles to improve range of motion
All exercises are performed within a "pain-free range" prioritising movement quality
Step 2: Personalized Training – Retraining Your Body How to Move
Progress in the weight room is only half the equation We care most about:
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Whether walking, climbing stairs, and bending down to tie your shoes genuinely feel easier
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Whether your weekend sports performance is more consistent and post-activity fatigue is reduced
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Whether your back pain, knee pain, and shoulder tension are gradually diminishing—or disappearing altogether
The Ultimate Goal: You no longer need to rely on a coach because your body has relearned how to move naturally and efficiently on its own.
Step 3: Outcome Transfer – Bringing Your Gains into Real Life
What You Will Achieve
What It Means for You
✅ Pain Resolved at Its Source: Discomfort in the lower back, knees, and shoulders gradually fades—decreasing your reliance on painkiller
✅ Improved Movement Quality: From walking and stair-climbing to sports and exercise—every movement feels lighter, more fluid, and less effortful
✅ Significantly Lower Injury Risk: When every joint moves along its correct path, unnecessary wear and tension are eliminated—allowing you to safely and sustainably enjoy the activities you love
Why JC Movement & Wellness?
Our team combines expert knowledge in movement science with a compassionate approach to help you achieve lasting improvements. We believe that movement quality is the foundation of health, fitness and well-being. We are here to guide you through every step of the way.