SIDE BENDS
This core variation, when done correctly, will train the obliques extremely well to help with overall rotational and bending ability, but also lateral strength and endurance. General prescription: 3-4 sets, 6-15 reps each side.
HANGING OBLIQUE CRUNCH
This crunch variation will train the core and hip flexors as expected, but the slight lateral crunch will also engage the obliques and help with lateral mobility, strength and endurance. General prescription: 3-4 sets, 6-15 reps each side.
DEAD-BUG
The dead-bug is a classic staple exercise in early hip and low back rehabilitation to train a neutral spine and trunk stability whilst the upper and lower limbs move. The hip flexors can be strengthened extremely well using this exercise, if technique is kept strict. General prescription: 3-5 sets, 5-15 reps each side.
BIRD-DOG
The bird-dog is a classic staple exercise in early hip and low back rehabilitation to train a neutral spine and trunk stability whilst the upper and lower limbs move. General prescription: 3-5 sets, 5-15 reps each side.
RIB MECHANICS AND BREATHING
This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]
WALL BALL SLAM (HALF-KNEELING POWER)
Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is power focused. General prescription: 3-4 sets, 3-5 reps each side for power.
TOP OF PUSH-UP PLANK ROTATION
This exercise is perfect to mobilise thoracic rotation whilst also priming shoulder protraction, shoulder stability and trunk control. It is best used as a neuromuscular control exercise in rehab, or as an advanced thoracic drill prior to strength training and/or running in “healthy” populations. General prescription: 2-3 sets, 8-15 reps each side.
