Live Train Perform

Day 4 brings the focus back to movement — specifically, the lower body.

Hips, knees, and ankles take the brunt of daily life and training. Sitting, running, lifting, fighting, jumping — it all funnels through the lower half. When movement options disappear here, compensations show up everywhere else.

This session is about restoring those options.

Lower Body Mobility isn’t about stretching for the sake of it. It’s about improving joint function, control, and usable range so strength and conditioning can actually do their job. Better movement at the hips and ankles means cleaner squats, stronger hinges, more efficient running, and less stress on the knees and lower back.

You’ll work through controlled, intentional movements that:

• Open the hips without dumping stability
• Restore ankle range for better foot and knee mechanics
• Improve control at end ranges
• Reinforce positions you actually train and live in

This session also acts as a movement audit. You’ll quickly identify where things feel smooth, where they feel restricted, and where extra attention is needed. That awareness carries forward into every lift, sprint, and conditioning session that follows.

Like everything in the RAMP Package, this is scalable. Move slowly, breathe, and prioritise quality over depth or intensity. The goal isn’t to force range — it’s to earn it.

Lower body freedom creates upper body expression.
Mobility supports strength.
Preparation protects performance.

Day 4 keeps the foundation strong!

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

If you don’t track it, you’re guessing.
And guessing is not a performance strategy.

Progress doesn’t require perfection—but it does require awareness. Today is about paying attention to what actually moves the needle, not just what feels productive.

Tracking progress isn’t about obsessing over numbers. It’s about creating feedback. Feedback tells you what’s working, what’s not, and when it’s time to push or pull back.

In the RAMP Package, tracking is deliberately simple:

• How your body feels when you start
• How it moves during the session
• How you recover afterward

That might mean noting energy levels, stiffness, mood, motivation, or performance markers like reps, load, time, or breath control. The goal isn’t complexity—it’s consistency.

When you track even one or two key variables, patterns emerge. You start to notice trends. You learn how stress, sleep, nutrition, and training interact. That awareness is what allows you to train with intent instead of emotion.

This is how you stay in the game long term.
This is how you avoid burnout.
This is how you build momentum.

Track something today.
Write it down.
Review it tomorrow.

Small data. Clear direction. Better decisions.

Tomorrow, we build on that clarity.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In 2020, I became a certified Yoga Teacher after completing a two-week intensive course—just ten days before returning to Thailand and entering a 3–4 month lockdown.

During that time, I began blending the principles I’d learned in yoga with my background in strength and conditioning. Every morning, I moved. I tested. I refined. What came out of that period was a simple, effective, full-body mobility sequence that I’ve used almost daily ever since.

This sequence has become my go-to template. I now adapt it depending on the goal, time available, and how the body is showing up on the day.

Warm-Up / Gym Prep

• 10–20 minutes
• 3–6 slow reps per exercise
• Pause to release tension and build stability
• Assess how your body is moving today
• Prime yourself for training

Energy Boost / Midday Recharge

• 5–15 minutes
• 8–15 faster reps per exercise
• Match breath with movement
• Follow the template or move freely

Wind Down / Evening Reset

• 10–30 minutes
• Emphasise stretch and breath
• Hold each position for 5–10 slow breaths
• Use the template or follow intuition

Common movements include:
 High plank walkouts, cobra to down dog with calf pumps, child’s pose series, pigeon series, lizard series, push-up to T-hold, kick-through hip drops, Blackburns, and reverse bridge variations.

As the saying goes:
 “The door hinge which opens and closes every day does not get rusty.”

This is movement as maintenance. Preparation, not punishment.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

From General to Specific: The Flow of RAMP 

The strength of the RAMP Protocol lies in how it gradually transitions from general preparation to sport- or session-specific readiness.

Each phase builds on the last, narrowing focus and increasing intensity with purpose.

• Raise – General movement prep
• Activate – Targeted muscle engagement
• Mobilise – Joint-specific preparation
• Potentiate – Sport- or lift-specific power and speed

By the time RAMP is complete, you’ve moved from a global warm-up to high-performance readiness — mentally and physically primed for exactly what’s ahead.

The RAMP Protocol: Flexible by Design 

The RAMP Protocol isn’t a rigid, step-by-step formula — it’s a dynamic warm-up framework designed to be flexible.

While it includes four key elements (Raise, Activate, Mobilise, Potentiate), you don’t have to treat them as separate phases. Instead, movements can be blended to tick multiple boxes at once — for example, a crawling pattern that raises heart rate, activates the core, mobilises the hips, and potentiates the upper body.

The goal is efficiency: using the fewest exercises possible to be fully prepared for your session.

This is smart movement prep, tailored to you and exactly what’s ahead.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

The RAMP Package isn’t just a training program — it’s a structured performance framework built for real life.

Over 30 days, you’ll follow a simple, repeatable rhythm that blends high-impact movement sessions with focused mindset coaching. The goal isn’t to do more — it’s to do what matters, consistently, without burning out.

It starts with Day 0.

Before you train harder, you set direction. Day 0 is about clarity — defining your goals and understanding why you’re committing to the process. Because effort without intent leads nowhere.

From there, the rhythm begins:

2 Days Movement → 1 Day Mindset → Repeat

Movement Days
Each session combines:

• Prime Time/Movement Prep Module (10 minutes): mobility, stability, and potentiation
• WODMod (10–20 minutes): scalable strength and conditioning

Total time: 10–30 minutes.
High intent. Fully adaptable. Designed to fit busy lives.

Mindset Days
Every third day, you’ll work through a focused coaching chapter supported by practical Top 10 tips. These sessions cover goal-setting, habit-building, accountability, consistency, and momentum — giving you the tools to stay on track when motivation fades.

This structure respects recovery, attention, and long-term progress. You’re not just getting fitter — you’re building capability, discipline, and resilience.

No hype. No fluff.
Just a system that works.

This is Day 0.
Let’s begin.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

And why RAMP actually works.

Most warm-ups fail because they tick boxes instead of preparing the system.

Here’s where they go wrong:

1. They raise temperature… and stop there

A few laps, a light bike, some skipping.
 Heart rate goes up, sweat appears — job done, right?

Wrong.
 You’re warm, but you’re not prepared.

2. They’re disconnected from the session

Static stretches. Random drills. Old habits.
 Nothing links the warm-up to what you’re about to load, sprint, strike, or lift.

That gap is where poor performance and injuries live.

3. They don’t respect the nervous system

Most warm-ups ignore:

• Joint position
• Force transfer
• Timing and coordination
• Intent

You’re asking your body to perform without switching the right systems on.

How the RAMP Protocol fixes it

RAMP isn’t “more warm-up”.
 It’s better sequencing.

R — Raise

Increase:

• Body temperature
• Heart rate
• Blood flow

But only just enough to move well — not gas yourself.

A — Activate & Mobilise

This is where most warm-ups either skip or butcher the job.

RAMP targets:

• Key joints that need range
• Key muscles that need to do their job
• Positions you’ll actually use in training or competition

No fluff. No circus tricks.

M — Mobilise & Stabilise

Range without control is useless.

Here you:

• Own the positions you unlocked
• Create joint integrity
• Restore sequencing between hips, trunk, and shoulders

This is injury reduction and performance insurance.

P — Potentiate

This is the secret sauce most people miss.

You:

• Add speed
• Add intent
• Add neural drive

Low volume. High quality.
 Now the body is primed to express force, not just survive the session.

The difference in practice

Typical warm-up outcome:

RAMP outcome:

That’s the difference between going through the motions
and preparing to perform.

Bottom line

If your warm-up doesn’t:

• Improve how you move today
• Reduce injury risk this session
• Enhance performance immediately

…it’s not a warm-up.
 It’s just a delay before training.

RAMP fixes that.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this episode of the Live Train Perform Podcast, I’m joined once again by one of my favourite returning guests and close friends of the show, Kat Yiannakis — occupational and behavioural therapist specialising in binge eating disorder recovery.

Kat breaks down the disordered eating spectrum, clearly distinguishing between:

• Overeating
• Disordered eating
• Clinically diagnosed binge eating disorder

We explore what binge eating disorder actually is, how it differs from other eating disorders, why it affects both men and women far more than most people realise, and why willpower has nothing to do with recovery.

From there, Kat shares the six core pillars she uses with her clients (and herself) to move from chaos to control:

• Nutrition fundamentals and the 80/20 permission paradox
• Habit loops and pattern interrupts
• Understanding the upper vs lower brain
• Mindfulness and present-moment awareness with food
• The power of language and internal dialogue
• Designing an environment that supports, rather than sabotages, recovery

We also discuss:

• Why restriction fuels binge cycles
• How hormones, stress, sleep, and environment drive eating behaviour
• Practical, real-world tools you can apply immediately
• What recovery actually looks like long-term
• When and why support matters

Whether you’re personally struggling, coaching someone who is, or simply want a deeper understanding of how the brain, behaviour, and food interact, this episode offers clarity, compassion, and actionable strategies.

👉 Kat also shares how to access her free guide and where to find support if you need it.

Resources mentioned:

• Free guide
• Instagram: Macros, Muscles & Mindset by Kat
• Binge eating scale

This is an important conversation — one that deserves more openness, less shame, and far better understanding.

Check out Kat's website here.

Reach out to Kat here!

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this episode, Coach Kobes sits down with Adrian Sutter, founder of Swiss 8, to talk about burnout, corruption, and the rebuild that led him back to his original mission—helping veterans, athletes, and high performers reconnect with purpose through movement, nature, and simplicity.

Adrian opens up about the battles behind the scenes with RSLs and veteran organisations, how politics and power derail wellbeing initiatives, and why he chose to step away from the system rather than fight it. From those lessons came a return to first principles—the farm, the tribe, and the eight pillars of performance.

Together, they unpack:

• The real story behind Swiss 8’s evolution from app to retreat
• How stress, isolation, and loss of purpose mirror across soldiers, athletes, and everyday performers
• The eight pillars of Swiss 8—Move, Heal, Breathe, Liberate, Survive, Connect, Defend, Transcend
• Why modern psychology and medication often miss the mark
• The healing power of nature, shared suffering, and manual labour
• Raising resilient humans through movement, critical thinking, and connection

This is a raw, open conversation on identity, purpose, and rebuilding what matters—inside and out.

🔗 Connect:

• Adrian Sutter (Swiss 8) → https://swiss8.org
  • @swiss.8
  • @adriansutter8
• Shaun Kober (Coach Kobes) → https://coachedbykobes.com
  • @coach_kobes
  • @livetrainperform

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

From leading soldiers on deployment to rebuilding his life after addiction, Dwayne Kent’s story is a raw, honest look at what it means to lose yourself — and find purpose through service once again.

In this powerful conversation, Dwayne opens up about the operational tempo that drove his early success, the high standards that defined his leadership, and the slippery slope that followed when mental health and alcohol began to spiral out of control.

After multiple suicide attempts and a life-changing stint in rehab, Dwayne’s journey took an unexpected turn toward healing through plant medicine — an experience that helped him reconnect with his truth, rebuild his identity, and create a new mission through his gym and apparel brand, Sixty3.

Dwayne Kent’s story unfolds like a field manual for human resilience:

• Purpose through Service: How service shapes identity and meaning beyond the uniform.
• High Standards & Operational Tempo: The double-edged sword of excellence — when performance becomes identity.
• Mental Health & Alcohol: The slow erosion that hides beneath functional success.
• Hitting Rock Bottom: The unfiltered reality of suicide attempts and the humbling power of rehab.
• Reconstruction through Plant Medicine: How ancient healing traditions can break modern cycles of shame and self-destruction.
• Rebirth as a Leader: Dwayne’s evolution into a gym owner, mentor, and founder of Sixty3 — rebuilding community through movement and meaning.

This episode is about redemption, responsibility, and the courage to rebuild — one decision at a time. A must-listen for coaches, leaders, and operators who value self-mastery as much as performance.

Connect with Dwayne:
🔗 sixty3.com.au

📲 @sixty3_

📲 @live_fit_gym

Learn more about plant medicine and the Bwiti tradition:
🌿 bwitihealing.com

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

From the school kid up the back of the class licking windows to selling toilets fresh out of school to make a living. I know sh!t when I see it. Most of it is avoidable...
As one of eight children I had to learn fast. Life’s experiences were accelerated and
condensed. From teeth splitting stress, congenital disease, and mental health
challenges, to the deepest aspects of love and compassion, I’ve seen it all.

‘But the only way out is through.’

Having many life experiences crammed into one has allowed me to formulate strategies that no one else can.

Experience earned with boots on the ground in mining, energy, aviation, military,
education, engineering, construction, private enterprise and commercial sectors.

As a Special Service Officer I bring military structure to chaos.
As an Engineer I create solutions.
As an Educator I practice what I preach.

I have a burning desire to see people recognise their greatness trapped beneath the chaotic blizzard of noise and distraction.

I provide the tools to leverage from their strengths through strategy, tactics, and the undeniable force of the human spirit.

‘Accelerated growth happens on the edge of convention.’
- LT Luke Cummins PgDsl

LinkedIn

Website

Email - [email protected]

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/