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.

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.

NORDIC (QUAD)

The quad nordic is useful for increasing knee range of motion and quadriceps strength in a lengthened position. It can be useful in both rehab and general strength training programs. General prescription: 3-5 sets, 4-15 reps.

STANDING ROPE CURL

The standing rope curl will train the bicep in a shortened and contracted position. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

OVERHEAD TRICEPS ROPE EXTENSION

The overhead rope tricep extension is a great variation that will not only train the triceps well in a lengthened position, but will also aid in improving overhead mobility. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

TRICEP EXTENSION (DB SKULL CRUSHER)

The supine DB skull crusher, when done correctly, can also improve thoracic mobility and shoulder health along with tricep strength and endurance. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

HEEL RAISED BICEP CURL

The heel raised bicep curl is a great variation that will also improve thoracic mobility and expansion, along with shoulder external rotation. It can be used as a warm-up or standalone bicep exercise. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

SIDE BENDS

This core variation, when done correctly, will train the obliques extremely well to help with overall rotational and bending ability, but also lateral strength and endurance. General prescription: 3-4 sets, 6-15 reps each side.

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