The Momentum Way

If you’re going to implement exercise, there must be a programme. If you’re looking for results, make sure there’s some method to your madness. For all people, there should be a general movement screen to track and take note to see how effective you are moving and how there can be a room for improvement. For people who I consult with, either for general health and fitness or athletic reasons, these are the key movements which I screen and what may hopefully give you an insight.

1. Squat

A great muscle for developing quad strength but also the range of motion and movement capabilities of the hip, knee and ankles in relation to each other. For sporting purposes, the depth is always dependent on the requirements of the sport, and loading should only be added once the individual can accomplish the squat with sound technique.

A simple and effective regression: The Sit to Stand

Doing box Squats increases the quad strength and developement; especially when done correctly. Look to perfect these simple steps when doing box squats; Use ...

A simple and effective progression guide on how to squat to depth:

Can't hit depth on your squats? Here is a handy progression tutorial to get you started! Coach: Sean Koh. Check this progression that we use in Momentum! 👍🤟 ...

The sit to stand is what I use to regress this movement, and utilising nothing but a stable box or chair that is just below parallel. This height can be adjusted depending on the individual and mimics the movement of the squat, but also a functional movement which we use in our daily lives – getting out of chairs, something I try to utilise with all my new and older clients.

This is just one example of how exercises are used as tools to create a different product.

2. Push-Ups

The push up works on the chest, shoulder and tricep muscles and is utilised in many sports from martial arts and punching to throwing in other field sports. External weights such as deadball throws, dumbell presses and bench press definitely have their time and place, but nothing can take away from the basics of a push-up.

It can be hard to do so we can change this into a knee push up or a push up on an incline to allow for the same motor pattern but a different physical loading on the muscles.

A Basic Tutorial on the Incline Push Up

Homework with Momentum - Incline Push-up: Use a secure surface, like your kitchen bench or a table. The lower the surface, the harder it makes the exercise. ...

A Basic Tutorial on the Push Up

Momentum Active Remedy's Tutorial on how to do a push up



3. Vertical Pull & Horizontal Pull

Muscles in the body are part of a system, and like all systems, there must be a balance. Muscular balance is key to having optimal posture and reducing the risk of injury without having a weak link.

With pressing too much comes the muscular and postural imbalances, being able to row in the horizontal plane allows for proper scapula (shoulder blade) and shoulder control.

Both these rows serve purposes in daily living, in reaching and obtaining something, from overhead compartments to awkwardly stored goods in your basement, garage, closet or pantry.

Banded rows helps develope lats, rhomboids, traps and the bicep muscles. With the band; set this to be through your mid-foot and secure. Set yourself to have...

4. Deadlift and/or Hip Hinge

The movement is key in knowing how to pick objects up off of the floor in a safe manner and utilising the legs in the lift. What we experience when we lift in these motions in the gym is that everything is made to be lifted in the best way possible – so utilising different stances and objects is always a key point to work with.

Kettlebells, dumbells, resistance bands or barbells are just some of the objects which you can use. Explore using partial range of motions, full range of motions as well as tempo and different stances allows you to be prepared to lift for longer and with things outside of the gym.

5. Glut Bridge

So what happens if the person cannot accomplish any of these movements?
There is always a regression to progress them toward this stage, it’s all simple when looking at it on paper, but the methods to apply and teach it to each individual is where the art of coaching and teaching comes in.

Even with the 5 exercises which I have listed, there are plenty more which also come into account and is dependent on a person’s goal, function and equipment available.

For all those who are reading this, have a look into more depth of these exercises in a future series of blogs which I’ll be releasing through.

Sean Koh

Owner & Director
Strength Coach, Accredited Exercise Physiologist & Exercise Scientist.
ESSAM, AEP, AES

If you ever need help and assistance in rehabilitation of injuries through exercise, you can book in with our experienced team of Exercise Physiologists at Momentum Active Remedy.  All team members are qualified Accredited Exercise Physiologists capable of managing your recovery through evidence based exercise rehabilitation techniques. Jump onto our website at www.momentum-active.com to book in or call 0423 568 356.