Shawn Adair
8410 Fraser street V5X 0A4 Vancouver, BC, Canada

Here are some CLIENT TESTIMONIALS from a few athletes I’ve had the pleasure of working with. Everything from rehabbing serious injuries to improving performance in Calisthenics, Powerlifting, Bodybuilding, Sports Performance or even quality of life, I’ve been training for almost 10 years now and have met a lot of amazing people along the way - I would say the biggest reward for me are my rehab clients, that look on their face when the pain is gone or t...hey can move fully again is like nothing else I’ve been there myself and know what it’s like to be in pain, having it affect your life in such a negative way both physically but also mentally! The main reason I became a trainer/therapist was to help as many people as possible to live pain free and do things they never thought were possible. I got into this profession from dealing with my own issues having a huge passion for learning and growing it got me to where I am today. I truly love my job If I’ve helped you in any way either 1on1 coaching or by posting a video on insta please comment below or send me a DM - See more

Single Arm Row 101 The single arm row is a classic exercise to develop horizontal pulling strength/power and adding mass to your back, the only problem is it’s very easy to compensate and take emphasis off of the target area! You can see from these 2 videos the difference from 1>2 it’s not that one is wrong and the other is right but more importantly one places more emphasis on my lats/traps and rear delts and less on my biceps/forearms plus overall better scapular/sho...ulder mechanics - Here are 3 very common technique errors that could be hindering your progress and how to fix them - 1Line of pull. The most common problem I see is pulling straight up instead of using a rowing motion you will over use your forearm, biceps and delts to go through this motion taking emphasis off of your back missing that end range protraction and retraction. - 2 Poor shoulder/scapular control. Having the shoulder shrug up or roll forward while rowing puts you in a vulnerable position for the shoulder over time, also this will take emphasis off of the muscles involved with a horizontal row. Also look out for over tucking of your elbows, keep slight distance from elbow to hip. 3 Excessive momentum/help from other areas. Very common with ego driven lifters as a way to row more weight, when you are doing a row your focus should be on the rowing movement not using your legs,chest,triceps ect as a way to gain some fake pulling strength. Some movement is fine especially as you fatigue and try to grind out the last few reps but if you are using (excessive) momentum on the first few reps then the weight is just to heavy for you! See more

Single arm rows are a staple in my training and also with my clients, highly recommend them for anyone and everyone! They translate very well to a broad spectrum of goals like aesthetics, strength, performance, joint health or general fitness. Here I’m working at maximal effort to see where my strength is at, the goal was 3x5 @135 then an amrap set on my 4th set getting 8 reps but with some breakdown in technique. When working at 100% effort there will be some breakdown but use that as data to show you your weak areas and what to improve on I only do max effort DB rows roughly once every 2 months most other sessions stay around 8-9RPE with heavy loads only reaching failure with weights I can fully control (I’m using a barbell because our DBs only go up to 100) #nicebodybutwhatcanyoudowithit

The TP 10 min core workout, do each exercise for 1 min and 2 rounds. Maintain quality reps with slow and controlled tempo

At home HIP THRUST It’s pretty hard to load this exercise at home so I came up with a way to make it pretty challenging without any need for weights just a few bands and a couch! I’m using 2 bands here and it’s quite a lot of resistance, pick a band or bands for your individual level -Find a couch/chair that is roughly knee level at the top of the hip thrust your shoulders should be level or just under the height of your knees ... Place the bottom part of your scapula on the couch and eyes facing forward. Keep your shins vertical and your feet roughly straight, also place a band around your knees if you have one. Start in an anterior tilt then thrust up into the band while also spreading the other band apart and go into a posterior tilt at the top tucking your tailbone under while keeping your ribcage pulled down. Squeeze at the top and slowly control on the way down, get connected to the area you’re working! I had to cut 30seconds out of the original video so hope this covers everything See more

Client Spotlight I want to give a huge shout out to one of my hardest working dogless athletes around @whatsyourstrength she’s a national level boxer and Powerlifter along with being such an amazing person overall. I’m honoured she’s now working with us @thebarvancouver_ as one of our coaches! At 54 YEARS YOUNG she’s not slowing down anytime soon! Age is just a number and not a limitation #nicebodybutwhatcanyoudowithit #niceagebuthowareyoulivingit

Pistol Squat Challenge Give this a try and tag me in your videos! Make sure you have the prerequisite mobility before attempting and as always maintain full control throughout the entire movement #nicebodybutwhatcanyoudowithit