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BENT KNEE CALF RAISE (EXTRA VARIATION)

The bent knee calf raise will bias more load to the soleus (deep calf muscle). This is because the gastrocnemius is placed in more of a shortened position and can’t contribute as much to the movement. This variation is one you can use without the bent knee machine. General prescription: 3-5 sets, 4-8 reps each […]

GLUTE EXTENSION (45-DEG)

This hip extension variation maximises load on the glute in it’s shortened position and is extremely efficient for glute growth. General prescription: 2-5 sets, 8-20 reps. Load with either med ball (hugged to chest) or BB/DB (held with straight arm).

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.

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.

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.

LEG EXTENSION

One of the most popular leg exercises, the leg extension effectively trains the quadriceps in their shortened position. General prescription: 3-5 sets, 8-30reps.

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.

TIBIALIS RAISE

The tibialis anterior muscle is commonly undertrained, but is an important muscle (especially for runners and athletes) that supports ankle mobility, stability, strength and endurance. General prescription: 3-5 sets, 5-25 reps.

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