Move With Morch

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Move With Morch 👟Registered Kinesiologist
👟ACSM Certified Exercise Physiologist
👟Personal Trainer at Body

Come sweat with me
16/12/2021

Come sweat with me

GIVEAWAY!! I’m giving away 1 Complimentary Fitness + Lifestyle Assessment with me at Body + Soul Fitness!! Here’s how to...
04/11/2021

GIVEAWAY!!

I’m giving away 1 Complimentary Fitness + Lifestyle Assessment with me at Body + Soul Fitness!!

Here’s how to enter:

🌟 Like this post
🌟 Follow
🌟 Tag a friend in the comments (1 comment = 1 entry and unlimited entries are allowed)
🌟 BONUS entry: share this post to your story

Contest ends on Sunday, November 7, 2021 at 11:59 pm EST. The winner will be selected by a random draw of the entries. Unlimited entries are allowed. Entrants must be 16+ years of age and based in Toronto, ON. No purchase necessary. This contest is not sponsored, endorsed or administered by, or associated with Instagram.

02/09/2021

Here’s crushing some partial rep sumo deadlifts!! Taylour and I have been working together for the last 2.5 months and she has made incredible progress in preparing her for her figure skating season. She went from never having done sumo deadlifts to making 145 lbs look easy.

With this set up we are restricting the ROM of the exercise to bias the concentric phase (the lift) to focus on building strength here. Deadlifting from the floor can be difficult so this set up for the starting position makes it easier to maintain proper spinal position throughout the lift.

Taylour is back to Wester University for her final year of school. I’m sad to see her go for now but I can’t wait to see her crush it!

04/08/2021

I am so proud of this strong girl .apse and all the hard work that she has put in with me over the past few months!! This is her lightest bench set after 4 sets of descending loading starting heavy with a 4-RM PR today 🥵!! She is unstoppable 👏🏼

19/07/2021

Love/hate relationship with these ab rollouts that has programmed for me at the end of my workout 🥵 such a killer core exercise!

16/07/2021

Getting Canada’s Cup ready!!

🦵KNEE MOBILITY🦵Happy Friday everyone, I hope that you’re able to get out and enjoy the sunshine this weekend!!☀️ These m...
11/06/2021

🦵KNEE MOBILITY🦵

Happy Friday everyone, I hope that you’re able to get out and enjoy the sunshine this weekend!!☀️

These mobility exercises are great to do before and/or after a walk, bike ride, workout, or even just if you feel like your knees need it. It is important to lengthen and strengthen all of the structures that surround and support your knees so knee stability and mobility doesn’t end here!

1️⃣ Terminal Knee Extension (TKE) with Towel

This exercise focuses on end range knee extension. Focus on contracting your quad and pushing your knee down onto the towel. You can also use a larger object (e.g. a foam roller) if you find this too difficult.

2️⃣ Prone Terminal Knee Extension

You can do this exercise with one knee at a time or both. Keep your toes planted on the ground and extend your knee towards the ceiling.

3️⃣ Passive Dynamic Knee Flexion

This exercise is passive because your arms will be pulling your heel in towards your body instead of your hamstrings doing the work.

4️⃣ Passive Knee Flexion with Towel

Use your arms to pull your heel in towards your body and squeeze the towel between your calf and hamstring. Hold for a few seconds here.

5️⃣ Modified Downward Dog Pedaling

This exercise targets the back of your legs including your hips, glutes, hamstrings, and calves. This modification with a wall is more lower body focused and is great if you have difficulty with the normal downward dog position.

6️⃣ Nordic Quad Extension

This exercise both lengthens and strengthens your quad muscles. Tuck your toes under, keep your core and glutes engaged and lean back. The farther back you go, the harder it will be. Trust me, you’ll feel this one.

Tag me if you try them out and let me know if you have any questions!!

DUMBBELL ONLY FULL BODY WORKOUT!! Save and share, tag me if you try it!!✅ 3 sets of 10-12 reps for each exercise with 60...
11/06/2021

DUMBBELL ONLY FULL BODY WORKOUT!!

Save and share, tag me if you try it!!

✅ 3 sets of 10-12 reps for each exercise with 60-90 s rest in between each set
✅ 2 x 45 s for the Farmer’s Carry

My focused face looks quite concerned but I promise you I’m having fun 🥵

T-Spine Mobility ‼️Stop scrolling and do these exercises to open up your T-spine! These exercises focus on opening up yo...
11/06/2021

T-Spine Mobility ‼️

Stop scrolling and do these exercises to open up your T-spine!

These exercises focus on opening up your mid back by moving through extension and rotation. Thoracic or T-spine restriction is very common from sitting all day. A lack of mobility in your T-spine can affect your posture, neck, low back and shoulder mobility.

1️⃣ Half-Kneeling T-Spine Opener
2️⃣ Wall Angels
3️⃣ T-Spine Foam Roll and Extensions
4️⃣ Side-Lying T-Spine Opener
5️⃣ Thoracic Extension and Shoulder Flexion with a Dowel*

*The last exercise can be done with a broomstick or even by holding the ends of a towel.

Try them out and let me know how it goes!!

You’re going to want to save this post!! Hip mobility is so important for lower body movements and day to day life. Try ...
11/06/2021

You’re going to want to save this post!! Hip mobility is so important for lower body movements and day to day life. Try these to prepare for a workout, on their own, or after you’ve been sitting for awhile.

1️⃣ Kneeling hip flexor stretch + overhead reach
2️⃣ Kneeling groin stretch
3️⃣ Adductor rockers
4️⃣ Quad couch stretch
5️⃣ Hip 90/90 stretch + optional internal rotation
6️⃣ Hip circles

Any questions? Shoot me a dm!!

Here is a full body, no equipment, circuit style workout for you!!Complete 2-3 rounds:⭐️ Lunge series (3-5 reps of the s...
11/06/2021

Here is a full body, no equipment, circuit style workout for you!!

Complete 2-3 rounds:
⭐️ Lunge series (3-5 reps of the series per leg or 3-5 reps of each of the modified lunges)
⭐️ Walkouts (6-8 reps)
⭐️ Opposite arm and leg lifts (10-12 reps per side)
⭐️ Kneeling hip hinge (12-15 reps)
⭐️ Boat to low boat (8-10 reps)
⭐️ Dips (8-10 reps)

Check out the modifications for each exercise. Try it out and let us know how it goes!!

Let’s be real, holding a plank forever can be BORING so here are some variations ranging in difficulty that you can add ...
11/06/2021

Let’s be real, holding a plank forever can be BORING so here are some variations ranging in difficulty that you can add to your core routine to spice it up a bit 🔥

1️⃣ Plank Saws
2️⃣ Single & Double Leg Plank Jacks
3️⃣ Plank with Straight Leg Raises
4️⃣ Spider-Man Plank
5️⃣ High Plank Shoulder Taps
6️⃣ High Plank Straight Arm Raises
7️⃣ Plank to Diagonal Toe Touches

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