COPENHAGEN SIDE PLANK

Copenhagen’s are my “go to” groin strengthening exercise and everyone could benefit from doing these. They increase strength of the adductor muscles (typically never trained) at length and can help improve hip mobility/stability, groin strength and reduce the risk of many lower body injuries. General prescription: 2-5 sets, 5-15 reps each side for isotonic, 5-60s […]

HIP EXTENSION (WALL)

Using the wall hip extension drill will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s each side.

CROSS CONNECT PROGRESSION

The cross connect progression will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s for static hold, 5-25 reps each side for dynamic.

HIP BRIDGE (90/90)

The 90/90 hip bridge will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s for static hold, 5-25 reps each side for dynamic.

SIDE PLANK VARIATIONS

The side plank is one of those exercises that will benefit anyone. The strength and endurance that they build not only the core and trunk, but the glute medius muscle as well, is invaluable. General prescription: 3-4 sets, 5-60s 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 […]

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.

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