45-DEG BENCH Y-RAISE

When done correctly, this is a great exercise to train the upper back whilst raising the arms above head with shoulder flexion. It can help train the pattern of overhead movement without low back extension/compensation. General prescription: 3-5 sets, 8-25 reps.

WALKING LUNGE

A classic single leg exercise that can be biased slightly towards more quad or glute loading. It is great for hip mobility, stability and overall leg strength and endurance. A staple in most of my programs at one point or another. General prescription: 3-5 sets, 5-20 reps each side.

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 […]

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 […]

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.

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.

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.

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