• It’s never crowded on the extra mile. Putting the effort in to do the little things right is what separates the good from the great. Anyone can put in a hard session in the gym. But having the balls to get 8 hours sleep, warm up and cool down properly, eat appropriately for your goals, consistently do 1% more rather than cutting corners. That is the difference. #momentumpt #momentum #performance #athlete #athleticdevelopment #portmelbourne
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    It’s never crowded on the extra mile. Putting the effort in to do the little things right is what separates the good from the great. Anyone can put in a hard session in the gym. But having the balls to get 8 hours sleep, warm up and cool down properly, eat appropriately for your goals, consistently do 1% more rather than cutting corners. That is the difference. #momentumpt #momentum #performance #athlete #athleticdevelopment #portmelbourne
  • Step ups are a great single leg movement and an effective exercise to implement in any training program that can improve leg strength. These variations of the step up can be performed to provide a differing stimulus to improving different aspects of performance, including single leg functional range of motion, strength, and power output.Hand in hand with opposing arm swing movements, a stiff trunk, and a heightened intent to move, movement patterns involving hip and knee drive can be further enhanced! ✔ Note that in the variations listed that different types of loads / resistances can be applied to enhance the desired training effect. 1. Kneeling Step Ups - Focus is mainly on functional range of motion, a small step or a plate can be placed in front to increase the demand of the hip flexors. 2. Step Ups - Begin at a range of 90 degrees at the knee and hip joint and focus on driving through the heel. The opposing knee can drive forward as seen in the video to promote hip drive the the “stepping” leg. 3. Lunge into Step Up - A progression that focuses on moving the hip joint through full range of motion whilst emphasising intent to move. The step should be met with a firm push through the entire foot, and an arm swing that will oppose lower limb movements (without holding load) 4. Lunge into Power Step Up - A power based progression of the step up. This variation is focused on single leg maximal force production, and is purely focused on concentric force production. 5. Summated Power Step Ups - Also a power based progression of the step up. This variation also aims to improve single leg maximal force production, however this variation focuses on increasing the summation of muscular contractions through constant stretch shortening cycles! #momentumpt #momentumperformance #trainingtip #stepup #strength #conditioning #performance
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    Step ups are a great single leg movement and an effective exercise to implement in any training program that can improve leg strength. These variations of the step up can be performed to provide a differing stimulus to improving different aspects of performance, including single leg functional range of motion, strength, and power output.Hand in hand with opposing arm swing movements, a stiff trunk, and a heightened intent to move, movement patterns involving hip and knee drive can be further enhanced! ✔ Note that in the variations listed that different types of loads / resistances can be applied to enhance the desired training effect. 1. Kneeling Step Ups - Focus is mainly on functional range of motion, a small step or a plate can be placed in front to increase the demand of the hip flexors. 2. Step Ups - Begin at a range of 90 degrees at the knee and hip joint and focus on driving through the heel. The opposing knee can drive forward as seen in the video to promote hip drive the the “stepping” leg. 3. Lunge into Step Up - A progression that focuses on moving the hip joint through full range of motion whilst emphasising intent to move. The step should be met with a firm push through the entire foot, and an arm swing that will oppose lower limb movements (without holding load) 4. Lunge into Power Step Up - A power based progression of the step up. This variation is focused on single leg maximal force production, and is purely focused on concentric force production. 5. Summated Power Step Ups - Also a power based progression of the step up. This variation also aims to improve single leg maximal force production, however this variation focuses on increasing the summation of muscular contractions through constant stretch shortening cycles! #momentumpt #momentumperformance #trainingtip #stepup #strength #conditioning #performance
  • Every success sets a new standard. Every failure teaches a new lesson. Pay attention. #momentumpt #momentumperformance #buildingbetterathletes #portmelbourne #bettereveryday
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    Every success sets a new standard. Every failure teaches a new lesson. Pay attention. #momentumpt #momentumperformance #buildingbetterathletes #portmelbourne #bettereveryday
  • Aim for the stars, if you miss then you might just hit the moon. The aim of setting goals and making plans shouldn’t be to choose things you know you can do. Choose goals/plans that make you a little nervous, scare you at times and put you out of your comfort zone. Growth, development & learning will come from the things that challenge you most. #momentumpt #momentum #beunstoppable #portmelbourne 📷 @nattiej
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    Aim for the stars, if you miss then you might just hit the moon. The aim of setting goals and making plans shouldn’t be to choose things you know you can do. Choose goals/plans that make you a little nervous, scare you at times and put you out of your comfort zone. Growth, development & learning will come from the things that challenge you most. #momentumpt #momentum #beunstoppable #portmelbourne 📷 @nattiej
  • Massive thank you 🙏🏻 to every one involved in today’s 2 hour Row-a-Thon fundraiser for @salvosau to help raise some much needed funds for the communities who have been affected by the fires. ........ It’s was so awesome to see so many of our friends, Port Melbourne locals and other gym owners come together and help support our fellow aussies in a time of need. ........ Big thanks to @cbco_ for letting us use your kick ass venue💜 ........ Thanks @revopt @crossfitdocklands @prideathletic For donating your rowers ........ Thanks @recovery_lab_official For coming down with all of the recovery gear and keeping everybody in one piece ........ Thanks to our local gyms for jumping on board and entering your teams. @firmbuttsfitness @befit.training.prahran @f.i.t_project @prideathletic @revopt @crossfitdocklands ........ Big thanks to a few special individuals who went to great lengths to help today run as well as it did. @jane.erbacher @crowley009 @mrcumin @tuppz89 @cassmartin96 ........ And last but not least, thank you to every single person who participated, donated and come along to support the event today. We could not have done it with out you. 🧡🖤🧡🖤
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    Massive thank you 🙏🏻 to every one involved in today’s 2 hour Row-a-Thon fundraiser for @salvosau to help raise some much needed funds for the communities who have been affected by the fires. ........ It’s was so awesome to see so many of our friends, Port Melbourne locals and other gym owners come together and help support our fellow aussies in a time of need. ........ Big thanks to @cbco_ for letting us use your kick ass venue💜 ........ Thanks @revopt @crossfitdocklands @prideathletic For donating your rowers ........ Thanks @recovery_lab_official For coming down with all of the recovery gear and keeping everybody in one piece ........ Thanks to our local gyms for jumping on board and entering your teams. @firmbuttsfitness @befit.training.prahran @f.i.t_project @prideathletic @revopt @crossfitdocklands ........ Big thanks to a few special individuals who went to great lengths to help today run as well as it did. @jane.erbacher @crowley009 @mrcumin @tuppz89 @cassmartin96 ........ And last but not least, thank you to every single person who participated, donated and come along to support the event today. We could not have done it with out you. 🧡🖤🧡🖤
  • TEAM ENTRIES ARE NOW CLOSED. Limited individual entries still available. Donation and registration on the link in bio. // Here are all the vital details you need to know for tomorrow’s Bushfire Relief Row-A-Thon. Location: Colonial Brewing Co 89 Bertie St, Port Melbourne 3207 (see image location tag 👆🏻) Time: Arrive from: 9:30am Briefing: 9:45am Start: 10am Conclusion: 12pm Bar & Kitchen Open: 12pm Onwards What to bring: Water, towel and a change of clothes if you plan on staying around for drinks anda meal (burgers & pizza) afterwards. **We will have bottled water available for purchase for $1 with all proceeds going towards the cause. Or a tap will be available from the bar to fill your own bottles. Snacks: Be sure to bring along any nutrition you may require through out the 2 hour event. Social Media: We will have a live stream of the event from the Momentum Performance Training Instagram feed (@momentumpt ) feel free to join us on there or start your own. But please continue to share moments from through out the day using the hashtag #bushfirereliefrow Additional Fundraising: We will have a few extra activations through out the day for you to utilise and help raise additional funds. These will be cash donations, so please make sure you have cash on hand if you plan to purchase any of these: @recovery_lab_official : The team from Recovery Lab will be on hand for all of your recovery needs. The team have volunteered their time to help raise some funds so for a small donation: $1 per minute for massage gun. $10 for 5 minutes for recovery boots.  You can get you mid row or post row recovery sorted. @cbco_ : On top of generously opening their doors to us, the Colonial Brewing Company have allowed us to sell fundraising cans of beer from their sweet beer cart. Cans will be $5 each and will be available from 10am-1pm As previously mentioned there will also be bottled water available for $1. Donations: The donation period will be open until the 25th of January so be sure to keep sharing your donation links on Social media/text/email/snail mail. A small donation from many friends, makes a big difference. Nath.
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    TEAM ENTRIES ARE NOW CLOSED. Limited individual entries still available. Donation and registration on the link in bio. // Here are all the vital details you need to know for tomorrow’s Bushfire Relief Row-A-Thon. Location: Colonial Brewing Co 89 Bertie St, Port Melbourne 3207 (see image location tag 👆🏻) Time: Arrive from: 9:30am Briefing: 9:45am Start: 10am Conclusion: 12pm Bar & Kitchen Open: 12pm Onwards What to bring: Water, towel and a change of clothes if you plan on staying around for drinks anda meal (burgers & pizza) afterwards. **We will have bottled water available for purchase for $1 with all proceeds going towards the cause. Or a tap will be available from the bar to fill your own bottles. Snacks: Be sure to bring along any nutrition you may require through out the 2 hour event. Social Media: We will have a live stream of the event from the Momentum Performance Training Instagram feed (@momentumpt ) feel free to join us on there or start your own. But please continue to share moments from through out the day using the hashtag #bushfirereliefrow Additional Fundraising: We will have a few extra activations through out the day for you to utilise and help raise additional funds. These will be cash donations, so please make sure you have cash on hand if you plan to purchase any of these: @recovery_lab_official : The team from Recovery Lab will be on hand for all of your recovery needs. The team have volunteered their time to help raise some funds so for a small donation: $1 per minute for massage gun. $10 for 5 minutes for recovery boots.  You can get you mid row or post row recovery sorted. @cbco_ : On top of generously opening their doors to us, the Colonial Brewing Company have allowed us to sell fundraising cans of beer from their sweet beer cart. Cans will be $5 each and will be available from 10am-1pm As previously mentioned there will also be bottled water available for $1. Donations: The donation period will be open until the 25th of January so be sure to keep sharing your donation links on Social media/text/email/snail mail. A small donation from many friends, makes a big difference. Nath.
  • So grateful with the support from our members, partner gyms and the community for this weekends Row For Relief at the Colonial Brewery @cbco_ raising funds for the @salvosau Bushfire Disaster Appeal. The donations are racing to $5000, but there is still plenty to be done. If you or your gym want to get involved with a team of your own and join in with @prideathletic @revopt @crossfitdocklands @firmbuttsfitness @befit.training.prahran @f.i.t_project @momentumpt @mrcumin for a 2 hour @concept2inc rowing relay. Jump on the link in our bio and get your crew registered. Tag any Melbourne based gyms that need to be a part of this ✌🏻 #bushfiresaustralia #salvos #rowforrelief
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    So grateful with the support from our members, partner gyms and the community for this weekends Row For Relief at the Colonial Brewery @cbco_ raising funds for the @salvosau Bushfire Disaster Appeal. The donations are racing to $5000, but there is still plenty to be done. If you or your gym want to get involved with a team of your own and join in with @prideathletic @revopt @crossfitdocklands @firmbuttsfitness @befit.training.prahran @f.i.t_project @momentumpt @mrcumin for a 2 hour @concept2inc rowing relay. Jump on the link in our bio and get your crew registered. Tag any Melbourne based gyms that need to be a part of this ✌🏻 #bushfiresaustralia #salvos #rowforrelief
  • Are you struggling to perform pull ups or lacking proper technique? ! The pull up is a fantastic body weight movement designed to increase upper body vertical pulling strength, and requires strength through range of motion across multiple joints to complete. Following on with the progression sequence listed, implementing different tempos to add resistance during these variations can also aid with improving performance depending on which part of the movement you struggle with! Different hand grip positions can also be utilised, and range from easy to hard in the following order: Underhand grip (Palms facing body) ✋ , Neutral Grip (hands parallel, thumbs closest to body) ✊ , Overhand grip (knuckles facing body) 🤚 1. Scap Pull Ups - from a hanging position, retract and depress the shoulder blades to initiate the pulling movement! If this is a challenge at body weight, add a band! 2. Banded Pull Ups - Offloads excessive resistance, allows movement through full range of motion. 3. Heavy Negatives - Eccentrically loaded pull ups with no actual pull up. Start at the top position and control down for an extended period whilst keeping the core, lats, and glutes engaged. 4. BW Pull Ups - Engage the muscles surrounding the shoulder blade and the lats, pulling your body up and your chin over the bar. Control through full range of motion. 5. Weighted Pull Ups - Same as above, add resistance to accomodate performance! Tempo can also be used to accommodate performance too! #momentumpt #momentumperformance #pullup #technique #trainingtip #strength #upperbody
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    Are you struggling to perform pull ups or lacking proper technique? ! The pull up is a fantastic body weight movement designed to increase upper body vertical pulling strength, and requires strength through range of motion across multiple joints to complete. Following on with the progression sequence listed, implementing different tempos to add resistance during these variations can also aid with improving performance depending on which part of the movement you struggle with! Different hand grip positions can also be utilised, and range from easy to hard in the following order: Underhand grip (Palms facing body) ✋ , Neutral Grip (hands parallel, thumbs closest to body) ✊ , Overhand grip (knuckles facing body) 🤚 1. Scap Pull Ups - from a hanging position, retract and depress the shoulder blades to initiate the pulling movement! If this is a challenge at body weight, add a band! 2. Banded Pull Ups - Offloads excessive resistance, allows movement through full range of motion. 3. Heavy Negatives - Eccentrically loaded pull ups with no actual pull up. Start at the top position and control down for an extended period whilst keeping the core, lats, and glutes engaged. 4. BW Pull Ups - Engage the muscles surrounding the shoulder blade and the lats, pulling your body up and your chin over the bar. Control through full range of motion. 5. Weighted Pull Ups - Same as above, add resistance to accomodate performance! Tempo can also be used to accommodate performance too! #momentumpt #momentumperformance #pullup #technique #trainingtip #strength #upperbody