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.
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.
BIG TOE EXTENSION CALF RAISE
This calf raise variation can be used to progress from big toe extension mobilisation in rehab, to now beginning to strengthen the plantar fascia under load whilst consolidating the extra mobility. General prescription: 3-4 sets, 6-12 reps.
