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.

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 […]

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.

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

[PC] Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form

This feature will be available on TRI APP Only!

Once the app is live, you will be able to download TRI App via the links below and access this feature.

Get told what to dohow to do it and then track your training so you know what you’ve done so far and where to progress in the future.

Until the app is released you will be able to maintain your training by completing TRI programs below. 

Select Your Goal:

Once the app is live, you will be able to download TRI App via the links below and access this feature.