Lifting with a TEMPO is not just something you do for rehab. It’s a four-digit number that goes alongside the sets and reps for every exercise. The number indicates the speed of each phase of contraction. ➡️ Eccentric (Lowering Phase) ➡️ Isomeric (Hold) ➡️ Concentric (Lifting Phase) ➡️ Isomeric (Hold) By prescribing speeds of these phases, you can create variation in the movement. For example: ✅ Eccentric Focused. ✅ Pause Focused. ✅ Slow Concentric ✅ Holds In The Stretch Position. ✅ Holds In The Lockout Position. If you think of sets and reps as two dimensions of programming, the third dimension is tempo. Prescribing a tempo is a great way to be sure what is written on the program is the stimulus created. If you have any questions, feel free to send us a DM 📩 #tempo #strengthtraining #movementenhanced 
If you have followed us for some time, you will have noticed we commonly use the slant board to elevate the heels in a squat pattern. We do this for a couple of reasons 👇 1️⃣ TECHNIQUE If you are new to lifting, elevating the heels makes learning the movement a much more seamless process. In the case you struggle with mobility, the slant board makes it much easier to hold an upright trunk angle and prevent the bad habit of tilting forward. We would argue that using the slant board will also help to improve mobility issues as it allows you to improve your squat technique and prioritise a quality movement pattern. A full-depth squat, done with the correct technique, is one of the best exercises you can do for your mobility! In the case you lack stability, the slant board makes it much easier to learn how to stack ribcage over the pelvis and hold a neutral spine when squatting. When the knees can travel over the toes unrestricted, you can just focus on crunching the rib cage down and holding that position throughout the squat. 2️⃣ VARIATION If you have been squatting for some time, using the slant board will change the stimulus of the squat. Elevating your heels will make the squat more quad dominant. Depending on the variation of squat you perform, there is always a degree of recruitment from the knee and hip extensors. Think of it as a continuum… Some squats will focus more on the knee extensors (quads) and others will focus more on the hip extensors (hamstrings and glutes). To better explain this, let’s look at a list of squats that starts with variations that are knee dominant and progresses to ones that are hip dominant. ⬆️ KNEE EXTENSORS Heels Elevated Front Squat Front Squat Heels Elevated High Bar Back Squat High Bar Back Squat Low Bar Back Back Squat ⬇️ HIP EXTENSORS In terms of program design, you can use these variations depending on your goal. If you want to strengthen the quads, focus more on quad-dominant variations and give the heels elevated versions a try! If you have any questions, feel free to send us a DM 📩 #quadsquat #squat #squattips #movementenhanced 
Not every day is about smashing yourself with HARD conditioning. 😅 While 3 days a week, you will find conditioning in our program - the other days we program ACCESSORY STRENGTH. This component of our program is slower paced and usually consists of 2-3 movements that are done as a super or tri-set. You have rest between sets and you apply PROGRESSIVE OVERLOAD week to week - just like we do in the A SERIES. This block is about TARGETING WEAKNESSES and BUILDING STRENGTH THROUGH RANGE. It’s here we do exercises that will challenge you in positions where we commonly find weakness. ———————————— If you are a Brisbane local and want to experience training with us, take advantage of our new intro offer! 👉 14 DAYS FOR $49 ———————————— If you are not within travelling distance to our facility, you can train with us online. 📲 You’ll get access to our mobile training app where you can view your program, watch video tutorials and track your weights. You’ll receive a training summary each week via email. Get started today! It costs the same as buying 2 coffees / week ☕️ 😉 ———————————— #movementenhanced #strength #conditioning #strengthandconditioning 
The goal should to be focus on fewer exercises, done with perfect technique - in a framework in which you can progress. It’s not about rushing to ‘get more reps in’ - it’s about slowing down and doing things right. At Movement Enhanced, we worry less about exercise variation and more about exercise mastery. We want you to do things well - rather than be entertained. #movementenhanced #grouptraining #strengthandconditioning 
Train movements, then train muscles...💭 A simple philosophy that runs through the majority of our strength programs. Before you say ‘but isn’t that the same thing?’ - hear us out 🔊 While there can be many ways to design a program, when looking to develop strength, we like to follow this format. A SERIES - STRENGTH The first exercise of the day is called the A SERIES. The goal of the first exercise is to create a stimulus for the nervous system. It’s about lifting a heavy load to maximise mechanical tension. Most of the time, the A series is a movement like a squat, deadlift, bench, overhead press. The exercise is done by itself and there is a long rest period between sets. B SERIES - ACCESSORY STRENGTH The second part of the sessions is called the B SERIES. It’s common for this component to be a super or tri-set meaning you doing 2-3 exercises back to back. The goal of this part is to train muscles. The reps are generally higher and the exercises are often unilateral or focus on isolating the supporting muscles. Check out a sample of yesterdays program 👇 A SERIES: STRENGTH High Bar Back Squat 3 x 5 @ 20X0 Perform a set every 4 minutes. Strength Progression Week 4: 3 x 5 - Start @ 80% Week 5: 3 x 5 - Start @ 80% Week 6: 3 x 5 - Start @ 80% B SERIES: ACCESSORY STR B1: Staggered Stance BB RDL 4 x 5/5 @ 20X0 B2: FFE Split Squat 4 x 8/8 @ 20X0 C SERIES: MOBILITY C1: Pancake Stretch 3 x 60 sec C2: Reverse Nordics 3 x 5 #strength #strengthtraining #movementenhanced 
If you want to train to DEVELOP STRENGTH, you need to understand INTENSITY. For years, the word has been used incorrectly causing people to misunderstand what ‘intensity’ actually means. Most people think straight to High Intensity Interval Training (HITT) but by definition, it’s actually incorrect. 💣 Even though you might have your heart rate high and be dripping with sweat - this is not the true definition of intensity. In fact, a HIIT class by definition is actually very LOW INTENSITY but very HIGH VOLUME. So what is intensity you ask? “Intensity is the amount of weight or resistance used in a particular exercise. If you are a runner, intensity is running speed. If you are strength training, intensity is the resistance or weight lifted.” At Movement Enhanced, we use INTENSITY to refer to your % of max rather than perceived exertion. It allows us to ensure exercise prescription is specific to the individual. This allows for the right progression and predictable results. See this phase summary below. Week 4: 3x5 - Start @ 80% - Every 4 mins Week 5: 3x5 - Start @ 80% - Every 4 mins Week 6: 3x5 - Start @ 80% - Every 4 mins If you truly want to get stronger, you must understand intensity in training and how it will help in your strength numbers — not just to get a high heart rate and be dripping in sweat. #strength #strengthtraining #grouptraining #movementenhanced #strengthandconditioning