The DONN’s Training System is all about training your body in accordance to body movements in the most Bio Mechanically efficient way possible.

Sport and Exercise Biomechanics is a title that encompasses the area of science concerned with the analysis of mechanics of human movement. In other words it is the science of explaining how and why the human body moves in the way that it does.

Addressing postural problems is one of the most neglected parts of fitness training. Many of the Health & Fitness Clubs now are focusing more on muscle strengthening and weight loss reduction without giving importance on Postural deviations and muscle dysfunctions.

Muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised , which leads to poor movement patterns, inducing premature fatigue and causing injury. The DONN’s Training System Program helps Clients improve muscular balance and performance.

DONN’s Training System is a training system that addresses the person’s Postural deviations and muscle dysfunctions. It also focuses well on Self tension release method, Posture, Flexibility, Core Activation, Core Stabilisation, Workout, Metabolic Training & Cardiovascular Endurance.

The human body is best to be trained at proper alignment. It is easy to give exercises that can be difficult and hard for a client, but neglecting the improper postures.What will happen is that the person is getting stronger in a wrong form. And can cause serious injuries in the later part of life.

The following DONN’S Training System is the most Safest, Professional, Proven, Practised and well Encouraged step by step Biomechanics order every individual regardless of their Fitness Goals should follow if they wish to attain fitness success unconditionally.


  • Gets rid of knots and tightness in your muscles.
  • Physically de-stresses your body so it can work more efficiently.
  • Increases blood flow, which helps for faster recovery from workouts & reduces soreness from workouts.
  • Keeps bones and joints in the correct alignment so that muscles are being used properly.
  • Aids in preventing injuries.
  • Decreases the stress on the ligaments holding the joints of the spine together.
  • Prevents the spine from becoming fixed in abnormal positions.
  • Prevents backache and muscular pain.
  • Contributes to a good appearance.
  • Increases flexibility.
  • Move Faster and Better.
  • Pre-Habilitation of injury
  • Effective preparation of strength training.
  • Building of strong foundation.
  • Teaching the muscles to work together efficiently and effectively.
  • Tightening and flattening of the tummy.
  • Improved insulin sensitivity and blood sugar regulation.
  • Improved muscle strength and tone.
  • Healthy weight.
  • Increased bone density and strength.
  • Increased fat burning, preserving more muscles.
  • Production of your human growth hormone.
  • Increased caloric burn.
  • Slowing down of ageing process.
  • Improved Stamina, Heart Health.
  • Increased blood circulation.
  • Improved Recovery Ability.
  • Management Of Diabetes


Performed to release the tension before tensioning the body/muscles.Its a deep effective and lasting muscle tissue massage technique using medium or high density foam rollers. It irons out the knots or trigger points which helps restore muscles to their correct length and help relieve the body of pains or tensions.You should do SMR before your workouts. This will help your restricted areas improve their mobility and function allowing you to perform better. You can also do it after your workout, run or any time you feel you have excessive tension in an area.

Performed to align your Posture correctly at all times. It’s also known as Neutral Spine. Neutral Spine maintains the Spine in its strongest position reducing the chances of Injury.

Performed to prevent muscle tightness in our body. While stretching does not increase your muscle strength, it is an important part of reducing injury risk and soreness that results from activity.

Performed to maintain Strength and Stability. Elicit the greatest activation thereby enhancing functional gains and peak performance.

Performed to have good Balance. Strengthening the Stabiliser muscles is very important as it helps to create a solid balance body framework. Its the ability to control the position and movement of the central portion of the body which assists in the maintenance of good posture and provide the foundation for all arm and leg movements.

It’s a session of exercise or practice to improve fitness. It helps Prevent Diseases, Improves Stamina, Strengthens and Tones, Enhances Flexibility, Controls Weight & Improves Quality of Life.

Metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximise calorie burn and increase metabolic rate during and after the workout. It helps the body burn calories throughout the day.

Performed to increase the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. It causes a temporary increase in heart rate for great cardiac performance.

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