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 […]

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.

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.