The ‘Ghoul Gauntlet’
This month’s campaign centres on the ‘Ghoul Gauntlet’, a fun but purposeful circuit that showcases effective total body training.
How it works
Pumpkin Press – 10 Dumbbell Shoulder Presses
Zombie Squats – 15 Bodyweight Squats
Haunted Deadlifts – 10 Barbell or Dumbbell Deadlifts
Witch’s Plank Hold – Hold for 30 seconds
Skeleton Sit-ups – 15 Sit-ups
Monster Mountain Climbers – 20 reps (10 each leg)
Spider Crawls – 10 per side
Repeat as many times as possible
Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
October Muscle of the Month: Erector Spinae
Week 1: Anatomy & Function of the Erector Spinae (Back)
Meet Your Back Stabilisers
Your erector spinae are not one muscle. They are a team of three that run up either side of your spine:
- Iliocostalis – outer column that helps keep you upright
- Longissimus – middle column that drives posture and control
- Spinalis – inner column close to the spine for fine stability
Together they extend the spine, resist rounding and twisting, and stabilise your trunk during hip hinges, carries, rows and overhead work.
Strong erectors = better posture, safer lifting, reduced back ache, and more powerful movement in sport and daily life.
#KnowYourMuscles
#StrongBack
#PosturePower
#HingeWell
Week 2 – Erector Spinae in Daily Life and Sport
How they support you
Daily tasks: Pick up shopping, lift a child, stand and sit tall at a desk
In the gym: Deadlifts, rows, overhead presses, loaded carries
In sport: Maintain posture for running and swimming, transfer power through the hips and shoulders
Your erector spinae stabilise the trunk, resist rounding and twisting, and help you finish movements tall and strong.
Use them well
- Bring the load close to the shins or body before you lift
- Hinge at the hips with a long spine and lightly braced midsection
- Finish tall without leaning back and keep your gaze level
Try this 60 second check
- 3 slow hip hinges to a wall
- 1 controlled pick up and stand with a light kettlebell
- 20 metre suitcase carry each side, walk tall
Strong, well timed erectors mean safer lifts, better power transfer, and fewer back niggles in work, training, and sport.
#EverydayAthlete
#StrongBack
#MoveWell
#HingeWell
Key moves
Romanian Deadlift (RDL): hinge pattern that loads glutes, hamstrings, and erectors
Back Extension to neutral: controlled raise, stop at a straight line
Bird-dog / Dead-bug: trunk control without loading the spine
Suitcase or Farmer Carry: resist side-bend, finish tall
Technique cues
Neutral spine, light 360° brace, hips travel back, keep the load close, finish tall without leaning back. Smooth down, firm up.
Try this mini session
- RDL 3 × 6–8 (slow 3 sec down, pause, stand tall)
- Back Extension 3 × 10–12 (stop at neutral)
- Side Plank 2–3 × 30–45s each side
- Rest 60–90s between movements.
Scale it
Regress: Cable pull-through, bodyweight back extension
Progress: Double KB RDL, weighted back extension, heavier carries
Quality over load. If form slips or pain appears, reduce weight and speak to an instructor.
#PosteriorChain
#StrongBack
#HingeWell
#TrainSmart
Week 3: Strengthening the Erector Spinae
Week 4: Mobility, Recovery and Prevention
Why it matters
Flexible hips and upper back let your erector spinae do their real job: control and stability. Mobilise the right areas, then add light activation so your back feels strong and comfortable.
Three move reset
- Half-kneeling hip flexor stretch 3 × 30–40 seconds each side, squeeze the back glute
- Hamstring slider or band stretch 2 × 8 slow reps each side
- Thoracic extension over foam roller 2 × 6 gentle rocks, then 3 slow breaths
Control and activation
- Bird-dog 2 × 6 each side with a 2 second pause
- Prone cobra 2 × 20–30 seconds, eyes down, grow long not high
Recovery habits
Walk daily, change posture every 40–60 minutes, breathe through the nose and expand the lower ribs, sleep with the neck supported in neutral. After heavy hinge days, add easy cardio and this reset.
When to ease off
Stop and speak to an instructor if you feel sharp pain, pain that spreads, or symptoms that build despite reducing load.
Small, frequent mobility plus good technique keeps your back resilient for training and everyday life.
#BackCare
#MobilityMatters
#RecoverWell
#MoveOften