Michael Grogan Movement in Melbourne, Victoria, Australia | Personal coach

Michael Grogan Movement

Locality: Melbourne, Victoria, Australia

Phone: +61 405 454 330

Address: 29 Somerset Place 3000 Melbourne, VIC, Australia

Website: http://www.michaelgrogan.com.au

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25.01.2022 An age old exercise to develop overall hip health and mobility . Resting Squat hold . Spending time in the resting squat is a basic way to open up your lower body and spine. It also works to loosen tight ankles and reduce tension in the joints ... . The idea is to spend more time in the position so it becomes a comfortable resting posture . Depending on your current level of tightness, this may be quite uncomfortable to hold. So start by trying to hold for around 30secs and then adding to that time each day until you are comfortably holding for around 3mins . This is a simple and infinitely effective way of beginning to develop mobility into the body See more

24.01.2022 Tight feet and ankles holding back your mobility? In particular your back squats? These videos are for you! I have noticed recently a number of people, particularly guys, are being held back in their movement by tight ankles. This inhibits your ability to squat properly and move effectively through the lower limbs I have recorded 6 exercises that will help increase the mobility and flexibility of your ankles ... 1. Ankle Rotations 10 each direction. Nice and simple to start, full range movement through internal and external rotation 2. Toe Squat. Deep stretch through the feet, toes and ankles. Make sure you breathe to reduce the tension. 30-60sec holds, tap the toes on the mat to promote circulation after 3. Front Ankle Stretch. Deep release through the front of the ankle joint. Feels amazing on tight ankles. 30sec hold 4. Ankle Flexion & Extension. 10 reps each side to release Calf and Soleus 5. Low Dragon. Make sure you keep the heel grounded. 30secs each side 6. Cross Legged Squat. Good for developing ankle stability, be careful and use a support if necessary. 10 reps Repeat this program 3 times through every 2 days if you are keen on really improving your ankle mobility If you are interested in developing your overall mobility and flexibility I am currently running a 30 day Month of Mobility program on my website, with some guys getting some great results so far, check out the link: https://www.michaelgrogan.com.au/a-month-of-mobility/ for all the details

23.01.2022 Alternative bodyweight exercises to keep your home workouts fizzy Lizard Push Ups Builds up mobility in the hips and in particular the adductors as well as improving your shoulder and triceps strength ... Trying to get your chest as close as you can to the floor for maximum benefit If you are looking for more coaching in movements like this, check the link https://www.michaelgrogan.com.au/online-coaching/ for our Latest Online Movement Programs

23.01.2022 Client @fredrik.burlin aka Neo showing his matrix skills here in the natural leg extensions . This movement develops mobility in the quads and hip flexors as well as some serious strength in the glutes and core

23.01.2022 Living the park life in the Melbourne winter sun . Sets of 4 on the Shrimp Squat . Challenging the lower body with different angles and mobility during lockdown life

23.01.2022 The MGM Online Month of Mobility program is now live here is one of the peak exercises we centre the program around The Standing Pike - a good standard is palms flat to ground. This will loosen up your lower back and unlock your hamstrings All details on the program and to sign up: https://www.michaelgrogan.com.au/a-month-of-mobility/

22.01.2022 Are you struggling to find motivation to stay on track with your training? MGM has you covered! Check out the link: https://www.michaelgrogan.com.au/online-coaching/ For our re-vamped Online Coaching Page on our website including a brand new 12 Week bodyweight training program!... 12 Weeks to Warrior Online Coaching Program Our NEW 12 week online coaching program will take you on a journey from a broken body to a Bodyweight Warrior! Using your own body as the tool for your strength & movement exercises - no equipment necessary. The Perfect program for everyone living in covid restrictions at the moment This program is for anyone who has always wanted to be: Strong Lean Flexible With a body capable of mastering its own bodyweight strength! The 12 weeks are broken up into step by step process using our Mobility essentials repertoire Bodyweight strength essentials Lifestyle checklist These programs include handstand, ring muscle up & pistol squat and the information to live a lifestyle that maintains a lean, athletic physique by adopting our lifestyle checklist throughout the program Throughout the 12 weeks you will be guided through the program by your personal online coach who will Send you full exercise programming Training feedback & form correction Provide much needed accountability To keep you on track throughout the program For full information about the program and to sign up check link below! https://www.michaelgrogan.com.au/online-coaching/

22.01.2022 Words to live by . Training and life methodology in one sweet sentence

22.01.2022 Pumped to have access to the CBD Studio once again from November 9th! . Looking forward to seeing everyone in the flesh . Now taking bookings for people who want to set and smash their movement goals leading into Christmas! Only 8 weeks away (yikes!) ... . Whether its movement training, more Mobility, increased Fitness, weight loss or gaining strength, MGM has you covered! . Send through a DM with your training goals and we can get you started! See more

20.01.2022 Which Lizard crawl are you today? https://www.youtube.com/watch?v=qUosWd2-qnc

20.01.2022 Bodyweight exercise to strengthen the outer hips and glutes Peacock Squats There are a lot of exercises that working the front and back part of the body think squats, lunges, press. Pull. But life isnt always front and back some times it comes at you from different angles. Thats where the Peacock squat comes in! This exercise strengthens your lower body from a lateral movement pattern and builds up the outer hip muscles ... If you do a lot of running or basic lifting I guarantee that this area will be very weak and will often be a cause of injury/discomfort due to muscle strength imbalance. I know this because this is the case for me too! Try some peacocks as a cool bodyweight exercise you can incorporate to start strengthening this area

20.01.2022 Straddle Ups . Exercise to develop mobility in the lower body, primarily the adductors . The idea is to keep your legs dead straight throughout the movement, this will develop length and strength in the lower body .... Try using an elevation if you find these tricky like a block or a pillow . 3 rounds of 5 reps should keep you honest in this one See more

20.01.2022 The best ones are often the simplest . One of the best exercises you can do for your overall hip health and mobility is get comfortable sitting in a deep resting squat . Your ability to spend time here comfortably shows you have a good level of mobility, your hips are not too tight and you dont have any underlying injuries in the area ... . It also shows you have good ankle mobility and knee health . If you have discomfort in the position then its a good indication you need to spend more time in this position or you may have some underlying issue that needs work See more

19.01.2022 All masked up, Keeping things safe and hitting some laneway movement with @l__marco__ . #movementwithmasks

18.01.2022 Rocking through the VAHVA Fitness #scorpionchallenge20xx Some serious heat in the upper body for those who want to give it a crack: In a row, 10 reps of the following:... Floating Scorpions, Archer Push Ups, Judo Push Ups Check out the full description here: https://www.vahvafitness.com/scorpion-challenge-20xx/

18.01.2022 Oldie but a goodie . Quick tip to stop you reaching for snacks after dinner . We all love snacks, but if losing weight is your goal then after dinner is not the time for them as there is no time left in the day to use that energy... . Brush your teeth and that snack won’t be so appealing, try it and let me know! See more

18.01.2022 Sissy Squat from simpler times, when we could train in the gym (for 2 weeks...) . Good for overall health and performance of the knee joint and to really strengthen up the quads . Common error is to break the hips by bending on the way up. Prevent this by squeezing the glutes and maintaining a neutral spine as you come back up to standing

16.01.2022 Day 1 MGM Online Month of Mobility Program . As always at MGM we practice what we preach so heres a preview of day 1 of the month of mobility program . Day 1 focuses on the exercises that help with the standing pike mobility test, so that means focusing on the Hamstrings & Lower Back ... . #1 Deep Squat to straighten. This exercise opens deep into the hips and hamstrings. Keeping the connection of your hands around your feet means you can pull against and really work to straighten the legs . #2 Elbow to Toe. Lifting the toes intensifies the mobility work through the calf and back of the knee. A very deep stretch for the calf and hamstrings . #3 Lizard Lunge. Deep flexibility work through the hamstrings and hips . Feeling loose through the hammys & looking forward to day 2! See more

16.01.2022 Awesome gains for the crew finishing up the MGM Online Mobility program! Photos are from day 1 of the program on the left versus day 30 on the right Main gains were in the standing pike and the gymnastics back bridge. 2 key mobility exercises to test your overall improvement throughout the program ... The pike shows you have developed length in the lower back and hamstrings which often eliminates chronic back pain and prevents muscle injuries in the hamstrings Improvement in back bridge shows you have more freedom in the upper back, shoulders and spine which helps improve posture and reverse the effects of sitting at the desk leading to a rounded posture Awesome effort @peakehealth @jming17 @mvads92 @gjtrainer

16.01.2022 If you dont feel like training at least do the warm up . Give your body the opportunity to get the blood flow going and take your joints to their full range of movement. Once the warm up is completed if you still are not feeling up to training then fair enough dont train . Chances are your body will start to come alive in the warm up and you will get the session done. Some of the best sessions Ive had come after almost not doing a session ... . There will also be days where you do the warm up and are still feeling bad and like your should not train. Thats cool & is a very clear indication that you should take the day to recover See more

15.01.2022 Perfect stretch to relive tight hips for running and strength training . Couch Stretch . Amazing opening for the hip flexors and quads which is perfect to reverse the tightness that comes from a lot of running and squatting ... . Firstly tuck your hips under and squeeze your glute to lock the structure in place, then lean forward from the hip before you bring your foot up towards your hip, this will give you the stretch in all the right areas . This stretch is Usually done against a wall but using the hands only means we can do it anywhere and it also adds an opening of the shoulders into the mix See more

15.01.2022 Great tip from Heath Williams on the band pull apart being performed correctly Great warm up exercise for upper body movements. We always include them before any gymnastic rings work at MGM

14.01.2022 We are hanging to see you all back at the CBD studio on the 22nd of June! With the planned reopening of small personal training studios on the 22nd of June We are looking forward to having everyone back in the warm and cosy studio (after some cold mornings at Fawkner Park). We understand that your weekly sessions are important when it comes to maintaining good mental and physical health and want you to know you can feel confident in continuing to attend them At Michael G...rogan Movement we are a private training facility offering 1on1 and small group sessions which mean we not only provide a premium training service, but we also adhere to many of the recommended protocols for a CoVid safe environment as opposed to regular larger commercial gym facilities We wish to remind everyone that health and safety of all members is still our primary focus. To ensure this we have the following guidelines in place: * Limited number of trainers working in the space * We have upped the frequency of disinfecting contact points in the studio including all equipment, mats and benches which will be disinfected multiple times per day * Contact details of all appointments for tracing purposes * We ask that you wash your hands or use hand sanitiser before and after your session which will be provided at the studio * Social distancing between trainers and clients * Instructors will limit manual corrections and will focus on verbal cueing Secure Your Regular Time-slot Get in touch with us if you wish to secure a specific regular training time-slot for when we re-open on the 22nd, we are booking time slots NOW and spots are filling up fast so shoot me an email ASAP if you dont want to miss out and we will get you booked in! [email protected] Looking forward to seeing all the crew back at the studio soon

14.01.2022 MGM client Morgan showing the power of online training . Morgan started training at the studio in March, 1 week before corona shut us down . We quickly made the switch to online coaching through at home programming and weekly coaching calls and he came back into the studio last week showing us how much his gymnastics back bridge has improved over that time! ... . Solid work Morgs! See more

13.01.2022 Outdoor training love . Being blessed with some top notch Melbourne weather for the outdoor sessions this week . Working on the Gymnastics Back Bridge ... . Proficiency in this movement shows you have good mobility through the upper body in particular the shoulders, upper back and chest. It is a great way of testing your current level of mobility in these areas See more

11.01.2022 My favourite exercise to do before running . Arabesque Head to Knee . Opens up the hamstrings and wakes up the back of the knee as well as giving you a big stretch through your back body. The movement also activated the glutes which are important to fire before running ... . 2-3 sets of 5 each leg will do the trick See more

11.01.2022 Mixing up the push up with some progressions The Archer Push Up is a good next level when you are getting good/bored with normal push ups You want to push the arm as straight as possible with the outside hand and do a normal push up action with the inside hand. Keep tension into the straight arm by pushing it into the ground as you perform the rep ... Keep the motion as smooth as possible If you are looking for more coaching in movements like this, check out https://www.michaelgrogan.com.au/online-coaching/ for our Latest Online Movement Programs

11.01.2022 How To Set S.M.A.R.T Fitness Goals for 2021 Most people DO NOT achieve their new year fitness goals, not through lack of effort, but through lack of clear and focussed attention to what they are actually trying to achieve. The goals are too vague, unrealistic or there is not urgency to achieve it. Setting S.M.A.R.T guidelines for each one of your training goals is a great way to create clear focus and give you a real chance of achieving what you set out to do!... Here is how to set S.M.A.R.T training goals for 2021. Each one of your goals MUST have the following criteria: The goal must be SPECIFIC You need to get clear on what exactly it is you want to achieve. For example, if you want to lose weight this year. How much do you want to lose? What dress size do you want to fit into? How do you want to look and feel as a result? When you get specific you gain clarity The goal must be MEASURABLE How are you going to know how far away you are from your goal? How are you going to know if you have achieved your goal? You need to have a measurement of your goal. For example if you want to get stronger. Your measurement might be being able to lift 2X your bodyweight in the deadlift and be able to do 10 pull ups in a row. When you hit those numbers you will know you have achieved it. Your goal needs to be ACHIEVABLE Do not set the goal posts on a field you cannot even play on. I would love to be a professional soccer player. But at 33 years old, with no professional playing experience, Manchester United are not going to come knocking on my door if I have a good season this year. What is achievable for me is to be a starter in every game this season, score 10 goals, have 5 assists and have a positive impact on the leadership of the playing group this year. The goal has to be RELEVANT Your tasks need to push you in the direction of your overall goal. For example if your goal is to learn to handstand. There is no point doing too many general shoulder strengthening exercises. You need to be doing specific handstand practice and drills as your main focus. This is my favourite, Your goal needs to be TIME-BOUND If you do not have a deadline, you do not have a goal. Putting a time stamp on your goals creates urgency to achieve it. Remember those all nighters in high school trying to finish assignments? There was a deadline, so you made it happen! BONUS TIP - Be ACCOUNTABLE to somebody Don't keep it all to yourself. It is human nature to not want to let someone else down. Tell people your goal and they will keep you accountable to achieving this goal and not letting it slip away from you! So, when you are setting your fitness goals for 2021, make sure they are S.M.A.R.T goals and ensure they hit each one of the criteria to give you the best chance of achieving them

11.01.2022 We still out here getting that daily 60mins of government regulated exercise . Rotations to arch 3 x 2 . This movement is a great next step once you have got your back bridge down. Its works mobility on all aspects of the scapular as well as creating more spinal extension

10.01.2022 The continuation of COVID restrictions is very frustrating for all of us and a lot are starting to find it very tough, including myself (yes I have started to crack) What is helping me right now is changing my perspective to focus on the positive within the situation. When this is all over we might just miss some of the positives that are we may be overlooking that are a by-product of the current restrictions For those at home ... . - Extra time to spend with your partner/family you live with - Time to focus on yourself and reflect on what goals you wish to achieve forward - Getting more versed at connecting virtually with people close to you who live interstate/overseas - Getting to know your local areas A LOT more - Connecting with more local businesses in your area - Becoming super adaptable to to challenging circumstances - Learning how to exercise at home (of course) For those still going to work, essential workers - Realising how valuable you are to society! And thank you for that! It might just be that in 3-6-12-24 months time when society is back to normal and you are flat out with work and a busy life that you might just miss some of the extra time you have right now to work on yourself!

09.01.2022 Movements that make the body feel alive . Full range natural leg extension has been an out of gym favourite over the last few weeks . The ability to go full range on this one means you have good mobility and strength in the quads and hips ... . It is also means that tight hip flexors are a thing of the past . Build up your range by easing in and slowly increasing the range you move through See more

09.01.2022 Home training exercises that will make strong without the gym! Shrimp Squats Strengthens: Glutes and Quads ... Mobilises: the ankle and hip joint Tricky at first but definitely a great exercise to work on and add to your lower body at home sessions

08.01.2022 Heres a taster of what to expect from the MGM Online Month of Mobility program designed to improve your mobility to levels you never thought possible Running though some of the coaching points from Day 8 of the program. This day is focussed on increasing mobility in adductors, hamstrings and glutes with the goal of getting us a better gymnastics pancake by day 30 of the program! For more information and to sign up press the link: https://www.michaelgrogan.com.au/a-month-of-mobility/

07.01.2022 Animal walk progressions

06.01.2022 Whos got the Anke Squat going? . Squatting on the knife edge of your feet all the way to seared and back up to standing again . Good for developing ankle stability and strength. Particularly good for those who are susceptible to rolling their ankles

06.01.2022 Words that create action . The body is highly adaptable, it will adapt to whatever it is exposed to on the most regular basis . Thats why if you want to make it better at running, you run more. If you want to balance on your hands you handstand more. You want to get fit, you challenge it more athletically ... . The downside is that if you assess your day and most of your time is spent in-active, then the body will adapt to being inactive, as that is what is being exposed to most . If we want to avoid this than the key is regular and consistent movement in the areas we aspire to be better in! If you want to do something well, do it daily! See more

05.01.2022 Pry open tight hips with the Cossack Squat . The cossack squat is a effective mobility exercise that opens the inside of the hip (think tight groins) but also strengthens throughout the whole length of the inner thigh . Great for sports players who have tight & weak hips but also for any active person who needs to open out their lower body ... . Key its to keep the heel grounded as you squat down to your depth and activate the quads as you straighten your legs out . 3 rounds of 5 each side will be enough to get things moving! See more

04.01.2022 How much progress could you make with 30 days DEDICATED to your mobility and flexibility? The MGM Online offering has a new arrival! We have just dropped the Month of Mobility online coaching program! This program is for anyone who has always wanted to become more flexible but have never spent the time or had the exercises available to have a crack at it ... Best thing about it is that it has been designed to be done anywhere, anytime, all you need is a mat and towel. This is the perfect program for while we are still in isolation or cannot access your gym The program includes: * Daily workout focussing on key mobility areas * Dowloadable app to get workout videos direct to your phone * Online coaching and support throughout the duration of the program * Performance testing at day 1 and 30 to see how much you have improved $69 For Full Program Access, Online Coaching Support & Exercise Videos Direct To Your Phone For full information and to register for the program see the link: https://www.michaelgrogan.com.au/a-month-of-mobility/ We look forward to seeing how much you can progress your mobility & flexibility over the 30 days!!

04.01.2022 Grabbing the workout buddy @tahls.pilates for the last 2 week home training block before the gyms re-open! . Getting in some of the @seatonmundy specials in, partner assisted copenhagens! . 30 second rounds of Copenhagen planks & wall sits till one of you cracks it and says no mas!

04.01.2022 Looking forward to being back in the Studio aka ‘Movement Dungeon’ next week . 8 week training blocks are available for the run in to Christmas! Set and slay some big training goals to finish 2020 on a positive by looking and feeling amazing! . Get in touch for more details!

03.01.2022 Hindu Push Ups . Variation on the push up that involves more range of motion through the shoulder joint and more time under tension for the triceps . The toughest part is the back phase of the movement as you arch back to the starting position... . 4 x 6 reps will be enough to get the triceps firing See more

03.01.2022 The Gymnastics Rings have been the weapon of choice during isolation . Client @jilliebean_001 out in the sun demonstrating the German Hang here . This exercise will alleviate all tension and stiffness in the upper back and shoulders and is also the most effective exercise to correct long hours spent at the desk & rounded posture

03.01.2022 And Comeback Stronger When They Re-Open!

03.01.2022 Working on the transition of the ring muscle up, much like the city of Melbourne transitioning in an out of lockdown, for reps . Staying fluid and flexible during this time and, much like the muscle up transition, we get better with reps, especially the difficult parts . My apartment communal car park is now the offical gymnastic strength workout area, they may take our gyms, but they will never take our gains!

02.01.2022 Park Flow . Keeping the love affair with the outdoor workouts going with 5 rounds of this 1 minute park flow routine . Full shinobi step, handstand walk, back rolls, handstand forward rolls

02.01.2022 Floating Monkey Walks . Great for hip mobility and getting deeper into your deep squat. Strength and control through the core and shoulders . Aim for 5 smooth reps on each direction