MVMNT Exercise Physiology in Port Melbourne, Victoria | Sport & recreation

MVMNT Exercise Physiology

Locality: Port Melbourne, Victoria

Phone: +61 410 766 830

Address: Suite 9, 11 Beach Street 3207 Port Melbourne, VIC, Australia

Website: http://www.moremvmnt.com

Likes: 189

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• Sport & recreation
• Gym/Physical fitness centre
• Physical therapist
• Sports & fitness instruction
• Fitness trainer

25.01.2022 Burpee Box Jump with Single Leg Landing. Incorporating some full body explosive movements in this session to get the conditioning element in and to simulate some sort of game play. The Single leg balance is progressing nicely. ... #themvmntclinic #athlete #training #boxjumps #basketball #progress #rehab

25.01.2022 Trap Bar step ups. Such a simple effective exercise. The high knee drive is to make sure you get full hip extension (on the left leg), it stops you from cheating by using the right leg to help finish at the top and it also helps single leg stability/balance.... #legday #stepups #training #progress #themvmntclinic #motivation #health

25.01.2022 Single Leg Hip Thrusts using the @ironedgetraining plyo box. Ad this exercise into your current program. The 4 main cue points that I use are:... 1. Keep the pelvis level. 2. Keep your stomach braced. 3. Push through your heel. 4. Aim to squeeze the bum at the top (full extension) without arching your lower back. #glutes #themvmntclinic #lowerbackpain #program #rehab #legday #progress #portmelbourne #health #gym #exercisephysiology #exercise #motivation

24.01.2022 2 in 1 . Isometric exercise for the quads. Isotonic exercise for the hamstrings. Great for knee rehab.... #rehab #themvmntclinic #menshealth #training #legday #health #helpingothers #exercisemotivation #exercisephysiology

23.01.2022 Viking Front Squat is one of my favourite landmine exercises. It gives you the same glute and hamstring burn that the big gym machines do but doesnt keep you locked in 1 position. This enables you to change your torso angle, foot or hand position or even go into a press easily. Perfect for power athletes or progressing a rehab program.... @ironedgetraining ______________________________________ #exercisephysiology #workout #legday #viking #landmine #squat #rehab #portmelbourne #themvmntclinic #ironedgetraining #progress #gym

22.01.2022 Heres a perfect way to begin loading your Bulgarian split lunge especially if youre struggling to keep your balance. Usually I start my clients off holding a broom stick. The next progression is to use the @ironedgetraining Torsonator unearthed. Its a great piece of kit because its easily moved to the right position for each client and it keeps the exercise closed chain = more balance (decreased risk of falling when holding weights) with hopefully the same burn but now l...oaded! What are your thoughts? Have you tried this variation in your training? Want to make it harder? - add a press at the top Want to make it more dynamic? - Try it single handed or add a jump/hop at the top of the lunge. #themvmntclinic #ironedgetraining #exercisephysiology #lunge #legday #trainsmart #movement #progression #portmelbourne #health #fitness #2020 #program #injuryprevention #rehab #acl

22.01.2022 Working on single leg squats. Using a broomstick to assist with the load. Still painful but tolerable for 6 reps at a 24 box height. #themvmntclinic #menshealth #kneerehab #portmelbourne #training #exercise #rehab #exercisephysiology #squats #balance #progress

21.01.2022 Bulgarian Split Lunge Variation. Using the @ironedgetraining roller pad and a kettlebell. Holding the kettlebell in one hand creates an anti twist force through the trunk and forces the opposite oblique and QL to work harder (to stabilise the spine so you dont fall over).... #kettlebell #lunges #legday #progress #mvmnt #health #portmelbourne #exercisephysiology #rehab #kneepain #lowerbackpain #ironedge #gym #training

20.01.2022 Big movements - Done Quickly. Love using this torsonator exercise for conditioning. #conditioning #training #program #progress #motivation #injury #rehab #exercisephysiology #healthylifestyle

19.01.2022 Who else loves a 2 in 1 exercise? Right Adductor and left Glute Strengthening plus left ankle/limb Balance Training. To regress the exercise hold onto a stick or move towards the anchor point. ... Win Win! #themvmntclinic #basketball #training #performance #exerciserehabilitation

19.01.2022 I dont know what these are called.. some sort of reverse burpee single leg squat hybrid. This will test your core power, movement coordination, ankle & hip range of motion, lower limb strength and single leg stability. If youre struggling to get to the floor try using a bench, then start boosting your foot up from the floor by using a 20kg plate.... ____________________________ #functionaltraining #ironedgetraining #themvmntclinic #health #fitness #conditioning #legday #portmelbourne #gym #singleleg #squat #coreworkout #rehab #progression

19.01.2022 Torsonator Dynamic Lunge Press. Great full body conditioning exercise that challenges hand eye coordination, power and stability. ______________________________________ #themvmntclinic #lunge #press #athlete #conditioning #program #progress #fitness #rehab #health legday #push

17.01.2022 Sometimes we need to be creative when working around the body’s pain signals. This is a Prone Banded Row (on a half roller). The standard seated row was causing upper body discomfort. This version wasn’t. it’s still the same movement, using mostly the same muscles. Either way it’s a Win Win! Nothing is ever linear! Nothing is ever 100% text book!... I believe that working together and collectively thinking/trying to figure out what works vs doesn’t (at this point in time) is the best way to progress a client. #themvmntclinic #menshealth #chronicpain #fitness #exercisephysiology #rehab #strengthtraining #progress #motivation

16.01.2022 Box jump variation. Perfect for athletes or people wanting to start trying to create power from a lunge position. ______________________________________ #themvmntclinic #lunges #plyo #rehab #basketball #jump #program #legday #training #sweat #health #portmelbourne

16.01.2022 Box Jump Variation. Perfect for athletes that need to change directions when jumping. #plyo #boxjump #lunge #legday #conditioning #themvmntclinic

14.01.2022 Multi directional single leg hops. Long Post This is one of my go to phase 3 lower limb (ankle, knee, hip) rehab exercises because theres so many variables the body has to adapt to.... Heres a little rant/how and why I coach it: 1. My personal view is that its extremely difficult to create power from an unstable position. I cant remember how many times Ive had to correct a clients foot position during a lower body exercise (especially a single leg exercise). How can you create power (in this case a jump/hop) if youre about to fall over. If your foot is turn away from your body or arch is collapsing in, now the force you create is going to create a valgus knee collapse, then your hips and core will compensate etc. 2. When landing its really important to land with a soft knee. Again when I introduce clients to box Jumps they tend to land with a stiff leg. My POV is that a soft landing (ankle goes from planta to Dorsi, and the knee and hip flex/bends) lets the muscle take the load rather than just the supporting structures. 3. This exercise enables a client to get away from the typical forward and backward planes of motion. 4. This is also a great acl prehab exercise for any athletes (especially Young female athletes) that consider training as an investing in their body. Using a football or basketball throwing and catching would be a great idea. If youve read this far hopefully Ive explained something of value to you. Let me know what you think. #rehab #acl #training #progress #gym #exercisephysiology #movement #health #themvmntclinic #portmelbourne #aflw #program #pov #mythoughts #legday

14.01.2022 Switched up my incline Bench press with an @ironedgetraining resistance band. Rather than just strength youll need more eccentric control and shoulder stability (watch how shaky my wrists and elbows are). Go for higher reps on this one: sets of 10-15!... ___________________________________ #ironedgetraining #themvmntclinic #fitness #chestday #workout #health #motivation #movement #progress #rehab #resistanceband #portmelbourne See more

13.01.2022 Loaded big movements . When we first started together a glute bridge was too painful to complete. The lower back felt grabby and wouldn’t allow any movement to occur. Now we are repping out these effortlessly. Consistency!!! ... #themvmntclinic #injuryrehab #progress #motivation #girlswholift #lowerbackpain

12.01.2022 What a year 2019 has been for The MVMNT Clinic! Thank you to anyone that has supported me in getting it up and running. Thank you to all the clients and like minded professionals that have pushed and enabled me to find my way in this weird allied health world. Lastly thank you to @fakander for putting up with my OCD, perfectionist, over obsessing, focused brain and keeping me very grounded. The hard work is slowly starting to pay off. ... Lets hope that 2020 is even bigger. See more

12.01.2022 Pushup into L Sit. One of my favourite body weight exercises. Targets the chest, shoulders, abs and hip flexors. Control is the key here. ... #themvmntclinic #exercise #workout #training #movement #isolation #covid #homeworkout #portmelbourne #health

12.01.2022 Single hand kneeling kettlebell Shoulder Press. Great exercise for any one struggling with shoulder stabilisation when loading and also anyone with weak grip strength. _____________________________________ #shoulder #rehab #press #kettlebell #themvmntclinic progress exercise #lift #movement #exercisephysiology #health

11.01.2022 If you have a set of dumbbells or any form of weight heres a great way to get your triceps burning. The good old skull crusher exercise. I use the floor here as a reference point. Focus on the tricep contraction at the top of the exercise and the elbow extends. #themvmntclinic #portmelbourne #program #homeworkout #triceps #chestday #isolation #exercise #training

10.01.2022 Reverse Trap Bar Lunges. Perfect for anyone who struggles with learning the technique of a reverse lunge. The front bar will stop your knee travelling forward (because youll hit it!). This means the shin stay more upright hopefully forcing you to drive through the heel (This is to target more posterior chain, take away some load from the quads and decrease knee pain if you have any).... Having the bar also helps to correct your shoulder position (chest up, scapulas down) which can help with some peoples anterior dominant posture. This isnt a normal trap bar its the Trap Bar v2.0 from @ironedgetraining. ____________________________________ #ironedgetraining #legday #lunge #technique #training #rehab #motivation #movement #themvmntclinic #health #exercisephysiology #portmelbourne

10.01.2022 Currently one of my go to lat, glute and core warm up exercises. Using an @ironedgetraining band and handle to add load to a standard birddog is an easy way to get the lats involved (both concentrically in the pull phase and eccentrically in the lengthening phase). Also makes the hips and trunk work harder to resist the extra load applied.... Try throwing it into your next warmup. ___________________________________ #themvmntclinic #training #progress #lowerbackpain #exercisephysiology #rehab #gym #portmelbourne #fitness #pilates #core

09.01.2022 Kneeling Landmine Twist. Shoulders and Core on fire! Try and keep the hips facing forward as much as possible.. let the torso move/twist. 3x30.... _________________________________ #fitness #core #rehab #themvmntclinic #health #training #conditioning #lift #abs

09.01.2022 50kg Back Squats . When we started it was almost impossible to stand up off the box due to both knees being in to much pain. #kneerehab #themvmntclinic #menshealth #progress #training #exercisephysiology

09.01.2022 Increasing ankle stability. Single leg bosu balance with ball throw/catch. #basketball #anklerehab #themvmntclinic #menshealth #training #workout #ball #gym #injuryprevention #exercisephysiology

09.01.2022 Up your plank game! Try this plank variation. Be careful with your front arm (shoulder to wrist) position. Lately when I see people plank automatically they are taking their arms/elbows past their shoulder line. Personally I want the force from the ground going straight up into roof through my arm. Then you try and push the ground away by contracting your upper body muscles that take the load rather than the shoulder joint. (Think of your rotator cuff, serratus ant, delts, c...hest and lats all bracing) When your arm is slightly forward youre potentially closing the upper joint space and if youre not aware of this you can be doing more harm than good (think impingement/bursitis/tendinitis). Especially once you start loading it! Once youve got your base tight and locked down then you simply add a band and pull in towards yourself. The band doesnt have to be heavy if its your first go. Just see how it feels to be slightly more dynamic and powerful in your plank. Once youre confident, load up and feel the core and now lat burn. _______________________________________ #core #plank #motivation #training #themvmntclinic #ironedgetraining #fitness #portmelbourne #health #abs #progress #trainsmart

09.01.2022 How often are you weight training? The Australian guidelines recommend a minimum of 2 weight sessions a week. If youre not sure how to start, feel free to message me.

07.01.2022 Working on Nordics using a band to assist the exercise. The trick is to squeeze the glutes and abs to keep the pivot point at the knees (rather than the hips). There have been a tonne of studies on the effectiveness of Nordics on Hamstring injury prevention.... If you’re able to perform them then I’d be programming them 2x6 reps 2 times a week. #hamstring #injuryprevention #training #portmelbourne #themvmntclinic #health #menshealth #runningmotivation @ironedgetraining

07.01.2022 Teaching lifting techniques can be difficult sometimes. I find the best way to help clients learn the technique is to video them and show it back to them. Heres a perfect example of how different angles and lifts can target different muscles.... On the left we have a client lifting the trap bar in his preferred technique. Pretty much a mixture of squat and hinge movement. Im assuming theres a combination of quads, glutes and hamstrings firing here. Which is fine! On the right we have him doing a deadlift focusing on hamstring tension and hip drive. This recruits less quads. Know your weaknesses and train them. #themvmntclinic #training #legday #motivation #glute #exercisephysiology #prehab #rehab #deadlift #squat #kneepain

07.01.2022 Slowly getting back to full active knee flexion post acl surgery.

05.01.2022 Heres a perfect way to teach not only the hinge pattern but also learn to contract the lats (especially at the top). Focus on getting a hamstring and lat stretch at the low position letting the band and cable pull you. Then drive the band forward and the cable towards you. ___________________________________________... #deadlift #movement #progress #themvmntclinic #portmelbourne #exercisephysiology #exercise #lowerbackpain #rehab #gym See more

05.01.2022 Heres a lat pull down variation that you can use to switch up your normal back workout. This banded variation is a great way for studios or clinics that have minimal equipment (no lat pull down) or to get clients to experience minimal tension at the top of the range and max tension at the bottom of it. Also great for power athletes who want some serious time under tension with fast concentric and slow eccentric phases.... You can load up as many bands as you need too. The way I created this set up is: Spotter arm with the @ironedgetraining roller band. I anchored the band at the bottom of the triangle cross bar then over the top bar. The Handles are important otherwise youre just going to squash your fingers at the bottom. You could use a bench instead of a plyo box. ______________________________________ #themvmntclinic #backday #rehab #power #progression #athlete #exercise #movement #latpulldown #gym #program #portmelbourne #exercisephysiology

04.01.2022 Tricep Extension Push-up (skull crushers). Sound On! I thought instead of just posting a video of me doing this exercise Id coach you how to do it instead. Let me know if youd like more of these types of videos. ... #pushup #tricep #diy #homeworkout #exercise #themvmntclinic #training #bodyweight #workout #progress #coach

04.01.2022 I dont know what this exercise is called but.. if you want to increase and an individuals rotational power, strengthen your obliques/core/hips, and increase thoracic rotation then this is the exercise for you! If you play rugby, golf, hockey, cricket or tennis (any hitting and throwing sport) then this has to be in your programming. _____________________________________... #themvmntclinic #training #athlete #conditioning #sport #workout #program #injury #rehab #core #exercise #kettlebell #portmelbourne #motivation #movement See more

02.01.2022 Working on some thoracic rotation. If youre struggling to get the arm over and around try moving slightly away from the wall. #themvmntclinic #mobility #training #health #nervepain #rehab #flexibility #thoracicrotation #twist #exercisephysiology

01.01.2022 This is my current favourite Landmine Conditioning exercise! Full body closed chain exercise that challenges leg power, upper body strength and coordination. Using the landmine press cuts down the need for shoulder mobility like you would need if it was a barbell or dumbbell (it would need to go overhead rather than out on a slight angle).... Using two hands also reduces the amount of shoulder stability needed. Ideally you would have the perfect pain free full range and strong shoulders but if you dont and miss some overhead power exercises then this might be a good alternative. ___________________________________ #conditioning #themvmntclinic #fitness #rehab #health #exercisephysiology #portmelbourne #movement #motivation #progress #ironedgetraining @ironedgetraining

01.01.2022 All the things I will be working on in 2020