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 […]

WALKING LUNGE

A classic single leg exercise that can be biased slightly towards more quad or glute loading. It is great for hip mobility, stability and overall leg strength and endurance. A staple in most of my programs at one point or another. General prescription: 3-5 sets, 5-20 reps each side.

TRX ASSISTED LUNGE

Using the TRX to increase external stability will help train good hip, knee and ankle movement to practice the lunge pattern. This can be especially useful in early rehab or for beginners. General prescription: 3-5 sets, 5-20 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.

SPLIT SQUAT (IR BIAS)

This split squat variation will help improve internal rotation mobility of the hip by shifting the weight to the lateral hip of the working leg. General prescription: 3-5 sets, 6-15 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.

HIP EXTENSION SINGLE-LEG PRONE

This is a great movement to train the glutes to extend the hips without assistance from the hamstrings and lower back. General prescription: 3-5 sets, 4-12 reps each side.

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.

SL IR STAGGERED STANCE DEADLIFT

This SL deadlift variation will help improve internal rotation, and in turn mobility, of the hip. Due to the ‘lower stability’ compared to other hinge variations, max loading will be harder and as such this exercise should generally be used for mobility and endurance. General prescription: 3-5 sets, 5-15 reps each side.

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