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 […]

SIDE-LYING CLAM

In this side lying clam variation, compensatory strategies to create momentum and rotation from other muscles is limited. This will help to increase load and challenge on the glute medius muscle, in-turn making it an efficient movement to build low load endurance and strength in early rehabilitation, particularly useful for the low back, knee and/or […]

PRONE ABDUCTION (BANDED)

Early knee, hip and/or low back rehabilitation should be the only time a band is used for a glute exercises and movement patterns in general. The banded abduction helps to strength and endurance in the glute medius whilst in hip extension. It should be used as an adjunct tool with other non-banded exercises and not confused […]

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 […]

HEEL RAISED GOBLET SQUAT

Elevating your heels in any squat pattern will assist your ability to manage your centre of mass and keep your ribs over your pelvis. It was originally believed by many to increase dorsiflexion, but it doesn’t actually improve ankle range of motion. It just helps you “balance” and gives the illusion of improved range. General […]