Advanced Exercise Science
Good movement creates strong movement.
Week 18 features Landmine Press, an overhead variation which builds strength with control, power, and a more natural pressing path.
Barbell Hip Thrusts for Week 17.
Grow your glutes and strengthen your hips by incorporating this simple exercise to your routine. Try it out and see your strength progress!
Welcome to week 15 of our exercise of the week series! This week’s featured exercise is Wallball Side Throws.
Power, control, and core strength all in one move,💥 wall ball side throws are no joke. It builds explosiveness, rotational strength, global coordination, and “athleticism one rep at a time. When the grind stays consistent, every throw matters!
We only have a few coaching slots left this summer season. Send us a DM for an assessment!
For Week 14, Coach Therese features the Pallof Press.
The Pallof Press helps improve stability, protect your spine, and transfer force better in sport and daily life. Stay braced, press with control, and don’t let the weight pull you out of position. Switch up stances. Adjust resistance. Own the movement.
Try out this exercise to build a stronger and more resilient core. See you next week!
Welcome to week 13 of our series! This week’s exercise of the week is skipping rope.
Skipping rope is actually one of the most efficient tools in fitness. Often dismissed as a playground pastime, it’s a high-intensity cardiovascular workout that demands total-body coordination , timing and rhythm.
When was the last time you skipped? Did you ever try skipping? We can coach you and program for you! 💪🏽
We only have a few slots left for coaching this summer season. Send us a DM for an assessment!
17/04/2026
A big part of our process at Momentum Fitness is analyzing data we acquire from testing. In the picture, you will see force traces from different athletes. From an untrained eye’s perspective, all you see are orange, blue and green bars going up and down. Every athlete we test has a unique trace. Very much like a fingerprint but more dynamic, and sometimes unpredictable depending on different variables that can affect performance. 📊
These graphs show us differences in their technique, how much force they exert during propulsion, how hard they land , and of course, their risk for injury. We then provide recommendations on what to prioritize to mitigate risk.💪🏽
Do you have concrete training goals? A kid who needs coaching? Send us a DM to know more about our methods.🏋🏼♀️
11/04/2026
Today we had the opportunity to test gymnasts from . We test athletes every week at our training facility and we are still amazed at how unique they are depending on their sport. Our agenda today was to test their jumping ability and grip strength. The metrics we will derive will be used towards improving the energy leaks and muscle imbalances of the athletes. 🤸♀️🏋️♀️
From the lens of a sport scientist, seeing gymnasts propel themselves up in the air, contort, twist and land upright is a joy to watch. You see the full expression of speed, grace, power production and force absorption in one swift move. ❤️
We look forward to working more closely with and to keep our home grown gymnasts strong and injury free. Thanks again for having us and see you again soon!💪🏽
30/03/2026
In observance of the Holy Week, we will be closing the facility for the dates posted. We look forward to seeing all of you again on Easter Monday.🙏🏽
For Week 12, Coach Elin highlights the windmill exercise- a movement that goes beyond mobility to develop strength, shoulder stability, and total-body coordination.
Remember, it’s not about speed but control. Stay aligned, move with intention, and focus on your breathing to maximize each rep. Try incorporating this exercise into your workout routine.
How’s your form looking today?
Imagine you’re female, 50 years old with a body weight of 66kg. and you’re able to achieve these on a weekend.
Squat - 90kg.
Bench - 40kg
Deadlift - 110kg.
Awesome right? These numbers also happen to be National Records. 👊🏽
Huge shoutout to for this awesome achievement and for being a true example of resilience and strength! We at Momentum Fitness are happy to be your testing partners in this journey of yours.💪🏽Of course, thanks to for the love and equipment support!
Cheers to you ! What a great day for , , and all ers out there! 👊🏽💪🏽👑
Till the next one! 🙂
| Monday | 7am - 8:30pm |
| Tuesday | 7am - 8:30pm |
| Wednesday | 7am - 8:30pm |
| Thursday | 7am - 8:30pm |
| Friday | 7am - 8:30pm |
| Saturday | 7am - 2pm |
| Sunday | 10am - 1pm |