Banded Peroneals
Progressing on from the Isometric Peroneal exercise can be done using isotonic contractions and moving through range. This is a very...
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Isometric Peroneals
A pattern of movement that has quite often gone out of fashion with practitioners where the strive for what they see as “functional”...
Feet Elevated Hamstring bridge
A good option to progress the hamstring bridge from the floor which requires very little equipment. Due to only needing a raised surface...
Kick Through - Half
Often seen as a core exercise it certainly poses a dynamic performance challenge to the area. That said there is a lot more to this...
Clam 90 degree banded
Once you’ve built satisfactory capacity through this exercise one way to progress would be to use a band to load the pattern. Don’t rush...
Floor Press - Wide
The wide version of the floor press is a great way to begin to expose yourself to pressing activities in ranges which are difficult to...
Copenhagen Bridge - Long lower leg adduction
A high end adductor exercise that requires respect and building in to. Holding the position of the top leg whilst moving the bottom leg...
Clam 90 degrees
Moving on from the isometric hold version of the 90 degree Clam can lead you to the isotonic version where you are moving through range....
Clam 90 degree hold
Doing the clam in a deeper level of hip flexion significantly changes the exercise by creating a greater disadvantage to the hip...
Floor Press - 45 degrees
The Narrow Floor Press can be progressed in a number of ways, this progression involves having the elbows further away from the torso at...
High Plank - Leg lift
This can be used in a variety of settings. From a progression of a High Plank, to increasing load on a Rectus Femoris in a reconditioning...
Hamstring Hang - Loaded
The hamstring hang series can be progressed by simply adding load. Start with a low weight if you're hitting your markers on the...
Floor Press - Narrow
The Floor Press series of exercises can be a good to option when you need a pressing option but without a bench, when you're are time...
Front Raise - Abduction bias
This variety of Front Raise can be a very useful way to get to overhead positions during time that the range is difficult to access. It...
Copenhagen Bridge - Short Hip flexion
A bit of a twist on the Copenhagen bridge by introducing a hip flexion movement to the bottom leg. This could be seen as mimicking the...
Clam 30 degree banded
Progressing on from the 30 degree Clam you can simply add a mini band. This will add resistance through range, which gradually increases...
Front Raise - 45 degrees
A variation on the traditional Front Raise, the 45 degree version involves coming out to a 45 degree angle between shoulder flexion and...
Copenhagen Bridge - Short top leg adduction
In the Copenhagen Bridge series of exercises the Short Top Leg Adduction can be seen as a load progression from the Short Bottom Leg...
Clam 30 degree
Introducing an isotonic component to the clam is a progression from the Clam 30 degree hold, where in a controlled, precise manner you...
Front Raise
Associated with bodybuilding shoulder sessions, the Front Raise is an excellent tool to specifically load the anterior fibres of the...
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