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.

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.

DB HAMMER CURL

The hammer curl is an important curl variation to use in a training program as it also trains the brachioradialis and brachialis muscles well. Both important for elbow strength and health. General prescription: 3-5 sets, 8-25 reps depending on goals and capacity.

NECK PROGRESSIONS (ISOMETRIC)

Once you have learnt how to use your deep neck flexors and built their endurance, introducing bodyweight isometric perturbations can begin to improve neck strength whilst maintaining the chin tuck and neutral head position. General prescription: 10 sets, 5-30s hold each side.

LYING NECK PROGRESSIONS

The sternocleidomastoid (SCM) is a big, strong superficial neck muscle that usually gets overworked to stabilise and move the neck due to a lack of deep neck flexor strength and endurance. These lying neck progressions will teach you how to train and use your deep neck flexors, to not only progress neck and shoulder rehab […]

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 […]