HIP BRIDGE (90/90)

The 90/90 hip bridge 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.

SIDE PLANK VARIATIONS

The side plank is one of those exercises that will benefit anyone. The strength and endurance that they build not only the core and trunk, but the glute medius muscle as well, is invaluable. General prescription: 3-4 sets, 5-60s each side.

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.

RIB MECHANICS AND BREATHING

This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]

OH MED BALL ROTATIONAL SLAM

Rotational med-ball work is designed to improve thoracic rotation ability, shoulder mobility and upper body movement capacity. This variation is power focused, but you can also repeatedly rotate and throw the ball at sub-max intensity for general rotation capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.

WALL BALL SLAM (HALF-KNEELING POWER)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is power focused. General prescription: 3-4 sets, 3-5 reps each side for power.

THORACIC MOBILITY (WALL)

This exercise is used to improve thoracic rotation and shoulder flexion. The wall and ball act as both external stability and reference points to minimise compensation at the lumbar spine and/or hips. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to long-term […]

TOP OF PUSH-UP PLANK ROTATION

This exercise is perfect to mobilise thoracic rotation whilst also priming shoulder protraction, shoulder stability and trunk control. It is best used as a neuromuscular control exercise in rehab, or as an advanced thoracic drill prior to strength training and/or running in “healthy” populations. General prescription: 2-3 sets, 8-15 reps each side.

THORACIC ROTATION (SIDE-LYING)

This movement will be useful to improve thoracic rotation and mobilise the shoulder blades prior to rehab and/or strength training. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, leading to long-term improvements. In the long-term, it will be important to recover well, train […]

EXTERNAL ROTATION (STICK-ASSISTED)

Using a stick/rod to help increase short-term shoulder external rotation will be useful prior to a rehab session or strength training, if there are mobility deficits present that are limiting external rotation and exercise execution. The exercise itself will not improve ROM long-term, but the short-term improvement will allow training and strengthening in deeper ranges, […]