Redwood Performance Institute

Specialising in Health, Wellbeing & Performance Education

Strive to become a better you.


Ash Cox

CEO & Scientific Lead @ Redwood Performance Institute

Liam Ennis

Head of Education @ Redwood Performance Institute

Andy Nolan

Assistant Head of Education @ Redwood Performance Institute

Ash Cox -

I specialise in optimising human performance through evidence informed interventions in programme design and performance nutrition. A science based approach using the latest technology and application allows me to make informed decisions on your training needs and requirements. My academic foundations include undergraduate degrees in strength and conditioning, sports and exercise science and, exercise rehabilitation. Additionally I have post graduate qualifications in sports and exercise medicine and nutrition, whilst working towards a PhD in sports and exercise science.

Throughout my career I have been invited to lecture and work at various academic institutions and present at some of the leading educational resources including Chester University and TRA Performance. I have worked with a broad range of sports men and women at elite and amateur level. Sports worked within to date include Tennis, MMA, Rugby, Olympic winter sports, Boxing and Horse racing. I have also presented to premiership football academies on athlete optimisation, specifically strength development to optimise performance and minimize injury. I also have a keen interest in supporting the general population and sit as a member of the Faculty of Public Health.

Positions Held:Current Research Projects
Liam Ennis -

I'm a first-class graduate from the University of Birmingham, whereby I spent my undergrad studying Sport, Exercise and Rehabilitation Sciences. Towards my final year, I began to specialise in manipulating resistance training variables to maximize adaptation and following on from my dissertation I've continued to explore this research area. I have now began to focus my research interest more towards public health promotion particularly regarding mental health and how we can use exercise as medicine for a whole host of different health issues.

In addition to this, alongside Ash I’ve worked with a number of high-level athletes; helping to conduct athlete screening and assessments to inform our programming. I also play a key role in the management and development of our Level 4 Advanced Coaching & Public Health CPD Course. My key areas of interest and expertise are how various different exercise modes impact geriatric health & quality of life, in addition to the complex, yet fascinating mechanisms that underpin the use of exercise as therapeutic medicine for anxiety and depression.

Positions Held:

Andy Nolan -

I’m a PhD candidate in Cellular and Molecular Exercise Physiology at Liverpool John Moores University. My area of interest is the mechanisms by which vitamin D augment mitochondrial capacity and health. My academic background consists of an undergraduate degree in Sport and Exercise Science and a masters degree in Nutrition. Additionally, I have postgraduate qualifications in teaching at higher education institutions. I currently hold a position as a teaching support officer at LJMU where I assist with a wide range of modules including research skills, environmental physiology and skeletal muscle metabolism.

Outside of academia I have worked alongside combat athletes providing nutritional guidance to Brazilian jujitsu and mixed martial art fighters, assisting in safe and effective weight management interventions alongside fuelling strategies for performance. I have also worked extensively within the general population in the application of long-term dietary strategies for effective weight management.

Positions Held:
  •  18/05/2020 10:59 PM

The North of England suffers with poor social detriments of health. I have experienced the detriments first hand and fortunately come out the other end. Now I am a budding scientist and advocate for public health and reducing health inequalities forced upon us by political ignorance.

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  •  29/04/2020 11:25 AM

This blog will mostly be written by me, Ash. I am the founder of Redwood Performance and many people know me as “the science guy”. Whilst this is true, I’m also a human and I want to share it all with you, warts and all. So, if you’re expecting references, are easily offended, or want something a little more........ high brow, this isn’t for you. However, if you want my take on the general day to day craziness of what goes on around me, would like to take a dive into what makes me tick and really get to know us, then read on!

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Performance Consulting

Personal and team performance consultancy. Objective measurements and reports constructed to inform and guide future programme design and nutrition strategies.

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Following a battery of performance assessments I will design weekly programming that can be accessed remotely in order to optimise performance.

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Performance Nutrition

Nutritional support to meet your performance and/or body composition requirements. Clients will also get access to the Colourfit platform used by the top sports teams in the country.

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Redwood Education

We have two CPD courses available to further your understanding of sport and exercise science. Developed using the latest research and put together by published researchers, PHD candidates and first-class graduates.

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Royal Society for Public Health Accredited Education

We are proud to offer a range of courses approved by the RSPH. We are recognised by Ofqual, CCEA and Qualifications Wales to award regulated qualifications in a range of subjects including mental health, health improvement, young health champions and nutrition.

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  • Heswall, Wirral, England, United Kingdom

Exercise and rehabilitation play an integral part in everyone’s recovery from pain, injury and dealing with special populations such as clients with COPD. 

The primary goals are to help you recover faster, prevent re-injury and develop resilience. We want to get you back in the game!

Rehabilitation exercise aims to bring back full function following injury through restoring muscle strength, endurance, power, and improving flexibility. Rehabilitation is as important as treatment following any injury but is often forgotten. It is really important to understand that injuries will improve and heal more successfully if an exercise plan is followed. However, every person responds differently and healing times will vary. The main thing to remember is that prevention is better than cure and a good, well thought out rehabilitation plan will help keep injuries at bay.

Furthermore, exercise rehabilitation exercise plays a key role in helping support individuals struggling with progressing exercise regimes. This may be due to acute or chronic conditions including COPD, stroke, dementia, pre and post-natal, cardiac rehabilitation and diabetes to name a few. Our specialists in exercise medicine and rehabilitation will support you make the right choices for you and any condition you may be living with. Our sessions will take place at LP Strength Academy in Wallasey, we can also visit you in your own home and routinely conduct work remotely, especially with our elite athletes.

How does exercise rehabilitation work?

Rehabilitation exercises should begin as soon as possible after the acute phase which is typically around 72 hours. Exercises should be pain free with a few rare exceptions. There are three different stages within rehabilitation that are important to stick to if returning to pain-free daily life and/or sporting activities:

  • Early stage rehabilitation: gentle exercise allowing for the damaged tissue to heal.
  • Mid stage rehabilitation: progressive loading to the muscles, tendons, bones or ligaments. This develops tensile strength producing a healed tissue that will be able to withstand the stresses and strains of everyday life and exercise.
  • Late stage rehabilitation: Exercises and drills to improve your strength, flexibility and stamina, and to stress the new tissues to ensure the body is ready for pain-free daily movement and exercise.

Combining scientifically informed assessments and rehabilitation following an injury is a fantastic way to get back to fitness quickly and to prevent further injuries from happening. Each of our consultants can put together a personalised plan for you to complete either on your own or with your therapist. Programs are adapted at every stage of your recovery to suit you and can be accessed at anytime via a bespoke application delivered to your phone.

Benefits of exercise rehabilitation

Benefits include;

  • faster recovery
  • reduced pain
  • restoring muscle strength, endurance and power
  • improving flexibility
  • enhanced proprioception (an essential part of our bodies' ability to move) and improved balance
  • injury prevention
  • creating resilience and reducing chances of re-injury

What conditions would benefit from exercise rehabilitation? 

  • chronic injuries, such as long term back pain, knee pain, and ankle instability
  • hypermobility
  • injuries not responding to manual treatment, this may be due to weakness in muscles or poor posture

Exercise rehabilitation can also help to;

  • support specific sporting goals
  • improve strength and fitness
  • improve posture and flexibility


£45 for a 30 minute consultation. Future pricing will be dictated by your plan.

Experience it for yourself

Contact us to book in or find out more about how exercise rehabilitation can help you, or book an appointment via our online booking system.

Why us?

Ash Cox spent time working within the British Military as an Exercise Rehabilitation Instructor. Following a strict, challenging and informative training period Ash went on to help injured soldiers return to service or prepare for civilian life following discharge. Ash conducted work within; Headley Court, Special Forces, The Parachute Regiment and The Gurkhas, implementing ground breaking procedures to ensure speedy recovery.

Ash pictured receiving the Top Student in 'Anatomy and Exercise Physiology'

Ash pictured receiving top student in 'Anatomy and Exercise Physiology' 

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