POGO JUMPS (PROGRESSIONS)

Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops (DL and SL). Progress from double leg to single leg as tolerated.

POGO JUMPS (BAND-ASSISTED)

This band-assisted variation can be useful in early impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops. Progress to standard pogo variations as tolerated.

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.

FRONT FOOT ELEVATED SPLIT SQUAT (ISO)

The front foot split squat hold will help improve lower limb endurance and tissue tolerance. The isometric hold will increase strength and endurance of the ankle/calf complex, quad and glute without creating excess metabolic stress or muscle damage. It is ideal for runners and athletes. General prescription: 4-6 sets, 10-30s each side.

HAMSTRING BRIDGE (FOAM ROLLER)

This exercise will train the help isolate the hamstrings without compensation via the glutes and lower back. If you were to view the exercise by tilting your head, you would see it is a very similar position to ground strike in running/sprinting and as a result can be beneficial in improving the capacity of the […]

HIP THRUST (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 – to build endurance, strength and patterning. The band helps to isometrically work the glute medius whilst training squat and hinge movements. It should be used as an adjunct tool […]

SQUAT (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 – to build endurance, strength and patterning. The band helps to isometrically work the glute medius whilst training squat and hinge movements. It should be used as an adjunct tool […]

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 […]

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