45-DEG LATERAL FLEXION

This exercise is great for improving lateral flexion of the spine and in particular, your internal and external obliques and quadratus lomborum. General prescription: 2-5 sets, 8-20 reps each side. Once you are comfortable with the movement, you can load it by holding a DB in your lower hand, or hugging a med ball to […]

STANDING WALL BALLS

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This standing variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.

WALL BALL SLAM (HALF-KNEELING CAPACITY)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is at sub-max intensity for general rotation capacity. General prescription: 10-20 each side for capacity.

THORACIC ROTATION (SIDE-LYING PROTRACTION)

The side lying rotation drill will help improve rotation of the upper back and hips whilst training the ability of the shoulder to protract. It can be used as a quick warm-up drill, rehab/neuromuscular control drill or just an accessory in general strength training to improve rotation in individuals who don’t rotate their upper spine […]

STANDING GOOD MORNING

The good morning can be a good alternative to the RDL for those who want to minimise upper trap growth (aesthetic reasons). It can also be a good substitute when it isn’t possible to hold the bar (using a safety squat bar on shoulders). General prescription: 3-5 sets, 5-15 reps.

KB STANDING HIP FLEXOR RAISE

Completing hip flexion above 90-degrees will minimise contribution from the rectus femoris (one of the quadriceps muscles that is also a weak hip flexor) to directly load the iliacus and iliopsoas muscles. General prescription: 3-5 sets, 5-15 reps each side.

ADDUCTOR SQUEEZE (SUPINE BALL)

This exercise is good for early groin rehabilitation or whenever you need to strengthen the adductors in their shortened position. General prescription: 3-10 sets, 5-60s.

SL THORACIC ROTATION DEADLIFT

The SL deadlift w/ thoracic rotation is a great exercise for improving glute endurance and strength, hip extension whilst challenging thoracic rotation. It can help improve hip and trunk control and coordination. General prescription: 3-5 sets, 5-15 reps each side.

GOOD MORNING (SEATED)

The seated good morning is a great movement to improve hip mobility, but also increase hip strength and endurance whilst reducing load on the lower back or while needing to minimise weight bearing. General prescription: 3-5 sets, 6-15 reps.

SL WALL HIP FLEXOR RAISE

This exercise will load the hip flexors in their shortened position, but will also condition the rectus femoris (one of the quadricep muscles, also a weak hip flexor) in its shortened position, to keep the knee straight as the hip flexes. General prescription: 3-5 sets, 5-15 reps each side.

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