Progressing on from the Isometric Peroneal exercise can be done using isotonic contractions and moving through range. This is a very specific peroneals exercise and can be considered an accessory exercise which is equally at home as part of a warm up, as part of a superset or in an ankle strength circuit.

A pattern of movement that has quite often gone out of fashion with practitioners where the strive for what they see as “functional” movement patterns with their programs. However if there is genuine weakness in the peroneals, especially from previously poorly rehabbed injury, then this entry level exercise is a very specific accessory type activity that you can utilise.

A good option to progress the hamstring bridge from the floor which requires very little equipment. Due to only needing a raised surface it makes a great addition to home or hotel based sessions when you can use the edge of a sofa or bench. Due to the knee joint angle remaining relative constant, most if not all of the movement comes from the hip joint and therefore the higher half of the hamstring.

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 exercise than that. The work can be felt through the arms, chest, shoulders, abdominals and hips, depending on where your weaknesses lie and that’s not even mentioning the metabolic challenge it presents.

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 to the heavy band, work your way through the resistance levels as a very light band can add a huge amount of difficulty and load to the exercise.

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 control. The wide version is much more unstable that the narrow or 45 degree floor presses which puts significantly more of a challenge in to the rotator cuff in mid and inner ranges.

A high end adductor exercise that requires respect and building in to. Holding the position of the top leg whilst moving the bottom leg through range will actually increase the challenge to the top leg for a couple of reasons. One of which is the movement of the bottom leg creates perturbations that the top leg needs to absorb/adapt to, which adds significant work to the muscles.

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. This version requires thoughtful application and concentration on form as it is very easy to end up driving the movement from the bottom leg, which may sound odd however due to the fascial connections through and across the hips and pelvis , the can be utilised to generate tension that the moving leg can use to create movement.

Doing the clam in a deeper level of hip flexion significantly changes the exercise by creating a greater disadvantage to the hip rotators. In this range the piriformis changes action and becomes more of a medial rotator which takes removes one of the stronger deep hip rotators from the equation and therefore loads the other muscles to a greater degree.

The Narrow Floor Press can be progressed in a number of ways, this progression involves having the elbows further away from the torso at around 45 degrees abduction. From here you push as normal, but due to the starting and finishing point the shoulder is less stable and therefore takes a greater amount of effort from stabilising muscles to create the movement effectively.

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 of the hip scenario. The High Plank leg lift is a versatile exercise which is always good to understand fully, to ensure you select it in the many scenarios that it is relevant for.

The hamstring hang series can be progressed by simply adding load. Start with a low weight if you're hitting your markers on the Hamstring Hang as the weight being held across the chest is a long way from the fulcrum of the exercise which is the knee. So a little added weight is equal to a lot of added effort.

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 pressured or you're trying to keep metabolic load high.

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 will increase the actions of the posterior deltoid, scapulothoracic muscles and lateral rotator cuff during shoulder flexion which can sometimes be negatively impact during times of pain or compensation.

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 point of accelerating forwards just as you have planted your foot to change direction. Nonetheless less it's a nice multiplanar loader of the pelvis.

Progressing on from the 30 degree Clam you can simply add a mini band. This will add resistance through range, which gradually increases as the gets higher and the muscles get into their shorter, inner-range. This part of the contraction of the muscle can be reduced or lost in the presence of weakness as the brain can inhibit the muscle.

A variation on the traditional Front Raise, the 45 degree version involves coming out to a 45 degree angle between shoulder flexion and shoulder abduction. In the thumbs up position this has been shown to be a high loader of supraspinatus.

In the Copenhagen Bridge series of exercises the Short Top Leg Adduction can be seen as a load progression from the Short Bottom Leg Adduction variety. As the top leg is isotonically taking the load of the body through range.

Introducing an isotonic component to the clam is a progression from the Clam 30 degree hold, where in a controlled, precise manner you maintain your pelvic position and dissociate your hip movement. Controlling the lowering (eccentric) phase will ensure that the involved muscles are taking up the slack and not just the connective tissue around them, which can be the case when dropping the knee quickly.

Associated with bodybuilding shoulder sessions, the Front Raise is an excellent tool to specifically load the anterior fibres of the deltoid at the front of the shoulder. It has been given a bad wrapped historically but now this is a firm favourite of exercise programs trying to add strength to overhead positions for lifting. Great for those lifting partner or props.