Kelly Mac Shop

A Partner Assisted Stretching Guide:

Learn to increase range of motion whether you are a Personal Trainer., Heath and Fitness Professional, allied health practitioner or a stretch enthusiast.

Equipment based programs: Foam roller, box or bench is needed

By Stretching and learning to stretching another you can: Eliminate Pain, Improve Mobility, release emotion and Optimise Performance

Hip Rehabilitation is something I hold near and dear to my heart as I had a labrum tear that ended my gymnastics career; I refused to get surgery and instead worked with physical therapists and worked my way back to 100% and a 100kg squat with exercises and program just like this initially. I have worked with many clients since my own experience and have recovered them without surgery as well; labrum tears, hip replacements and general lack of mobility which causes all sorts of problems for lower back and the lower limbs. I truly believe this is the best program to rehab any hip injury and get yourself back to where you were pre injury.

Yours in Mobility and Rehabilitation

Kelly Mac

Hip Rehabilitation from the comfort of your own home! Some equipment is required.This program is something I hold near and dear to my heart as I had a labrum tear that ended my gymnastics career; I refused to get surgery and instead worked with physical therapists and worked my way back to 100% and a 100kg squat with exercises and program just like this initially. I have worked with many clients since my own experience and have recovered them without surgery as well; labrum tears, hip replacements and general lack of mobility which causes all sorts of problems for lower back and the lower limbs. I truly believe this is the best program to rehab any hip injury and get yourself back to where you were pre injury.
Yours in Mobility and Rehabilitation
Kelly Mac

Knee Rehabilitation: Gym Programme

This is one of the most common programs I take any client through that has knee injuries/discomfort; from fractures, dislocations, ligament/tendon tears and inflammation, they are all eased through this program and the movements it dictates you through.

This program contains 1 phase of 3 workouts a week for 4-6weeks, it explains progressive overload (slow steady progression) and not working into or through pain.

Yours in Mobility and Rehabilitation

Kelly Mac

Knee Rehabilitation is one of the most common programs I take any client through that has knee injuries/discomfort; from fractures, dislocations, ligament/tendon tears and inflammation, they are all eased through this program and the movements it dictates you through.

This program contains 1 phase of 3 workouts a week for 4-6weeks from the comfort of your home (some equipment is needed), it explains progressive overload (slow steady progression) and not working into or through pain.

Yours in Mobility and Rehabilitation

Kelly Mac

Flexibility, Mobility and Stretch Explained, Benefits of Stretching, Types of Stretching, The Nervous System and Breathing, How to Stretch, Beginner Intermediate and Advanced Stretching Programs, Hip Openers, Upper body Openers and Spinal Mobility are all included in this extensive ebook.

It is a great guide to stretching. mobility, flexibility and how to achieve it for all levels

A great introductory program for anyone new to weight training, or recently coming back from an injury, its great for a regular gym goer who wants to switch their focus to postural awareness, structural balance and exercise correction and it is also a great resource for personal trainers to learn from do and take their clients through.

A 12 week home training program - build to put your body back into alignment
to get rid of all the aches and pains created by modern day / sedentary society

You will need:
A Swissball, a pair of light and heavy dumbbells (3/4 & 8/10kg recommended), a foam
roller, a block/step or elevation, 1 x long & light resistance/theraband and a thick booty band

Posture Reset: 4 days a week, 3 phases/months of training, including 12 different workouts.

A combination of Strength, mobility and core integrated training designed from 5years of hands on Personal Training experience.

This is a great introductory program for anyone coming back from an injury, or for a regular gym goer who wants to switch their focus to postural awareness, structural balance and exercise correction and it is also a great resource for personal trainers to learn from do and take their clients through.

Shoulder injuries are very common among regular gym users and office workers, ordinarily it is due to poor form and posture during exercise or sitting at the desk. A rounded upper back or kyphosis causes winging/unstable scapula which weakens the upper back and causes imbalances between anterior and posterior strength, this program aims to create range in the anterior chain & strength in the posterior so injuries and pain are much less likely. This 3 day, 4-6week program with detailed exercise video playlists will improve your quality of life.

Shoulder injuries are very common among regular gym users and office workers, ordinarily it is due to poor form and posture during exercise or sitting at the desk. A rounded upper back or kyphosis causes winging/unstable scapula which weakens the upper back and causes imbalances between anterior and posterior strength, this program aims to create range in the anterior chain & strength in the posterior so injuries and pain are much less likely. This 3 day, 4-6week program with detailed exercise video playlists will improve your quality of life.