ARABESQUE (SINGLE-LEG)

The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.

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 […]

ANKLE DRILLING

This demonstration will be useful prior to early impact prep and intro to plyometrics to increase ankle stiffness, endurance, and tissue tolerance/capacity. General prescription: 2-5 sets, 10-50 reps. Increase distance and height as tolerated.

45-DEG HOP AND HOLDS

This low load drill can be useful in early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single leg landing. General prescription: 2-5 sets, 10-20 steps each side. Increase distance and height as tolerated.

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 […]

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 […]

SA LAT ROW

The single arm lat row can be used as a standalone, progress-able strength training exercise if external stability is created to allow for enough load (i.e. something to hold onto, seated on bench, DB on knee). In this variation however, it is useful to prime the lat and build low load strength and endurance either […]

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 […]

CABLE ER

Cable external rotation should only be used in early rehabilitation, if there are deficits in external rotation strength and/or if preferred before heavy pressing. However, they aren’t necessary outside of rehabilitation if the shoulders are “healthy”. General prescription: 2-5 sets, 8-25 reps each side for endurance/warm-up. 5-30s each side for isometric strength. 5-10s each side […]

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.