HIP ABDUCTION (BANDED BENCH)

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 […]

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 […]

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.

LEANING CABLE BICEP CURL

This bicep variation will put the bicep in a mid-lengthened position and can also help improve shoulder extension if done correctly and with intent. 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.

HIP EXTENSION (WALL)

Using the wall hip extension drill will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s each side.

CROSS CONNECT PROGRESSION

The cross connect progression will improve the ability to contract and utilise the glutes without overactivity of the hamstrings and lower back. General prescription: 3-4 sets, 5-30s for static hold, 5-25 reps each side for dynamic.