Bobby Improvement Club

Bobby Improvement Club Be the main character in your own life. Reach for your goals and never waver. Booking: https://www.gorendezvous.com/bobbywong

08/14/2026

Want to build a stronger, more explosive back? đŸ’Ș⚡

The Pendlay row is a great variation of the barbell row where every rep starts from a dead stop on the floor.

Unlike a traditional bent-over row, which keeps the muscles under more continuous tension, the Pendlay row forces you to generate force from a complete stop on every rep.

That makes it a great choice for developing:
‱ Upper-back strength
‱ Explosive pulling power
‱ Lats, traps & rhomboids
‱ Stronger overall pulling mechanics

If your goal is to build both strength and athleticism, consider adding Pendlay rows to your program.

Save this for your next back workout. đŸ”„

08/06/2026

The pendulum squat is one of my favourite exercises for building strong and muscular legs.

The machine provides a stable and guided movement path, allowing you to focus on producing force through your lower body instead of worrying as much about balance.

One of its biggest advantages is the range of motion.

In this set, I lower myself until my hamstrings and calves make contact while maintaining control throughout the repetition. This deep position creates a strong stretch and challenges the quadriceps through a large range of motion.

Benefits of the pendulum squat:

‱ Strong emphasis on the quadriceps
‱ Excellent stability and control
‱ Deep, controlled range of motion
‱ High muscular tension
‱ Easier to train close to failure safely

Your deepest range is not automatically your best range. Only go as low as you can while keeping your feet planted, maintaining control and avoiding pain.

Control the descent. Reach the depth you can own. Drive back up with purpose.

07/31/2026

Train your abs like any other muscle: with control, resistance, and progressive overload.

Kneeling cable crunches are a great way to build abdominal strength because the resistance can be gradually increased over time.

Focus on:

✅ Keeping your hips relatively stable
✅ Bringing your ribs toward your pelvis
✅ Letting your spine flex instead of pulling with your arms
✅ Controlling the stretch at the top
✅ Squeezing your abs at the bottom

Try 3–4 sets of 8–15 controlled reps.

Train your abs with purpose.

Save this for your next core workout.

Part 2 — What my massage clients are saying 💙I’m grateful for every client who trusts me with their recovery, relaxation...
07/24/2026

Part 2 — What my massage clients are saying 💙

I’m grateful for every client who trusts me with their recovery, relaxation, and well-being.

Each massage is adapted to the individual—whether the goal is to reduce muscular tension, manage stress, improve recovery, or simply take a well-deserved moment to slow down.

Thank you to everyone who has taken the time to share their experience. Your feedback means a lot and helps Bobby Improvement Club continue to grow.

📍 Massage therapy in MontrĂ©al
👐 Pressure adapted from gentle to firm
đŸ§Ÿ Insurance receipts available
📅 Appointments available Thursday to Saturday

Book your session through the link in my bio.

07/16/2026

Nordic curls are not just another hamstring exercise.

They primarily train the hamstrings as they work to control knee extension—especially during the lowering, or eccentric, portion of the movement.

This differs from hip-hinge exercises such as Romanian deadlifts, which train the hamstrings mainly through movement at the hip.

Both have an important place in a complete training program:

âžĄïž Romanian deadlifts train hip extension and the hip-hinge pattern.
âžĄïž Nordic curls challenge knee-flexion strength and eccentric control.
âžĄïž Leg curls also train knee flexion, but allow the resistance to be adjusted more gradually.

Arm position can also change the difficulty. Keeping the arms crossed places less weight farther away from the knees, while placing the hands behind the head creates a longer lever and makes the movement more challenging.

For complete hamstring development, do not rely on only one exercise. Train the hamstrings through both hip extension and knee flexion.

Control the descent, keep the hips extended, and only use the range of motion you can manage with good form.

What Clients Are Saying — Part 2 đŸ’ȘEvery client comes in with different goals, challenges, and starting points—but the mi...
07/16/2026

What Clients Are Saying — Part 2 đŸ’Ș

Every client comes in with different goals, challenges, and starting points—but the mission stays the same: create a clear plan, train with purpose, and keep improving.

These four reviews mean a lot to me because they represent more than just workouts. They reflect consistency, trust, progress, and the effort my clients continue to put into becoming stronger, healthier, and more confident.

Thank you to every client who has trusted me to be part of their journey. Your hard work is what makes the results possible.

Ready to start working toward your own goals?

📍 Personal training in Plateau Mont-Royal at Le Gym du Plateau
đŸ“© Send me a message to book a session
🔗 Booking link in bio

07/10/2026

Massage is not only for sore muscles.

Stress, anxiety, long work hours, training, and daily responsibilities can all show up in the body — tight shoulders, neck tension, headaches, shallow breathing, and difficulty relaxing.

Therapeutic massage can help calm the nervous system, release muscle tension, improve relaxation, and give your body the recovery it needs.

If you have been feeling tense, stressed, or mentally drained, this is your reminder to take care of yourself.

Book your massage session with Bobby Improvement Club Massage Therapy.

Deep relaxation. Muscle tension relief. Recovery for the body and mind.

07/03/2026

The ab wheel is one of my favourite core exercises because it teaches something important:

Your core’s job is not only to create movement.
It also has to resist movement.

When you roll forward, your body wants to arch, your hips want to drop, and your lower back wants to take over. That is why technique matters.

A few key points:

Brace before you move.
Keep your ribs stacked over your pelvis.
Squeeze your glutes.
Move slowly.
Only roll as far as you can control.

When done properly, the ab wheel can help build a stronger, more stable core that carries over to strength training, athletic performance, and injury prevention.

Do not chase range of motion before control.

Control first. Strength second. Progress after.

06/25/2026

Client Spotlight: Will

2 years of consistency.
2 years of showing up.
2 years of putting in the work.

This is just a small glimpse from one of our training sessions last week, but it represents something much bigger: commitment.

Progress does not come from one perfect workout.

It comes from showing up week after week, learning, improving, and continuing to put in the effort even when it is not always easy.

Proud of the work Will has put in over the past 2 years.

Consistency builds strength.
Consistency builds confidence.
Consistency builds results.

Keep going 👊

FitnessJourney ProgressNotPerfection HardWorkPaysOff MontrealPersonalTrainer

Bobby Improvement Club Loyalty ProgramYour consistency deserves to be rewarded.Clients will receive 1 free session after...
04/07/2026

Bobby Improvement Club Loyalty Program

Your consistency deserves to be rewarded.

Clients will receive 1 free session after every 10 paid completed sessions in the same service category.

How it works:

After 10 paid completed personal training sessions, you receive 1 free personal training session

After 10 paid completed massage therapy sessions, you receive 1 free massage therapy session

Sessions must be within the same service category

Only paid and completed sessions count toward the reward

Important details:

- Free personal training sessions cannot be exchanged for massage therapy sessions

- Free massage therapy sessions cannot be exchanged for personal training sessions

- Missed sessions, cancelled sessions, no-shows, and complimentary sessions do not count

- Free sessions are non-transferable and have no cash value

- Bobby Improvement Club reserves the right to modify the loyalty program at any time

---------------

Programme de fidélité Bobby Improvement Club

Votre constance mĂ©rite d’ĂȘtre rĂ©compensĂ©e.

Les clients recevront 1 sĂ©ance gratuite aprĂšs chaque groupe de 10 sĂ©ances payĂ©es et complĂ©tĂ©es dans la mĂȘme catĂ©gorie de service.

Fonctionnement :

AprĂšs 10 sĂ©ances d’entraĂźnement privĂ© payĂ©es et complĂ©tĂ©es, vous recevez 1 sĂ©ance d’entraĂźnement privĂ© gratuite

AprÚs 10 séances de massothérapie payées et complétées, vous recevez 1 séance de massothérapie gratuite

Les sĂ©ances doivent ĂȘtre dans la mĂȘme catĂ©gorie de service
Seules les séances payées et complétées comptent pour la récompense

DĂ©tails importants :

- Les sĂ©ances d’entraĂźnement privĂ© gratuites ne peuvent pas ĂȘtre Ă©changĂ©es contre des sĂ©ances de massothĂ©rapie

- Les sĂ©ances de massothĂ©rapie gratuites ne peuvent pas ĂȘtre Ă©changĂ©es contre des sĂ©ances d’entraĂźnement privĂ©

- Les séances manquées, annulées, les absences sans préavis et les séances offertes gratuitement ne comptent pas

- Les sĂ©ances gratuites sont non transfĂ©rables et n’ont aucune valeur monĂ©taire

- Bobby Improvement Club se réserve le droit de modifier le programme de fidélité en tout temps

Address

1688 Avenue Du Mont-Royal
Montreal, QC
H2J 1Z5

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