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.
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.
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.
ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)
This exercise will train the groin in its shortened position and help improve low load strength and endurance, along with improving hip mobility via internal rotation. General prescription: 4-5 sets, 10-45s.
OVERHEAD TRICEPS CABLE EXTENSION
This tricep variation is extremely friendly on the elbows and trains the triceps well in their lengthened position. It also has the added bonus of improving overhead mobility. General prescription: 3-5 sets, 8-15 reps.
PRONE SHOULDER COMPLEX
In this shoulder complex, compensatory strategies to create momentum and movement from the lower back is limited. This will help to increase load and challenge on the rhomboids, lats, rear delt and trapezius’ muscles. It is an efficient movement to build low load endurance and strength in early rehabilitation, and also in an upper body […]
HAND ON HEAD RETRACTION
This exercise can be great to improve thoracic/shoulder mobility without load, or then loaded up with a band to improve low load endurance and strength of the upper back musculature. General prescription: 2-3 sets, 5-25 reps.
