If you’re looking to progress the eccentric hamstring slider then you may wish to add the concentric phase of the same movement where you drag your heels back from the long position, towards your bottom. This may well increases the workload into the hamstring group and be the ideal substitution of the hamstring curl machine if you cannot make it to the gym.

The extremely versatile pallof press pattern can be done in split kneeling where the position itself creates a less stable base. The traits of the version include the increased challenge to the internal obliques of the side of which you are kneeling due to the lengthened position of the hip, disadvantaging the muscles at the front of the hip for force production. This may make it a pattern to progress towards in those with a history of hip of abdominal weakness in that area o

The entry point into to the hip thruster pattern where the movement is held at the top range. Holding here whilst driving your heels into the floor will give you the most bang for your buck as the often utilised pattern of pushing the hips too high can often result in disproportionate force being applied to the lumbar extensor muscles.

The Wood Chop pattern is widely used to help improve rotational force production in the core. A lot of load of placed through the oblique muscles to absorb to rotational force (eccentric phase) and to create explosive rotation which is more specific to the band lengthening phase.

The eccentric only hamstring slider is an excellent option for working the hamstrings in their longer range, and can be an excellent means to working towards having the capacity for the Nordic curl which is the gold-standard eccentric hamstring exercise. The exercise itself is hugely accessible and can be done in the gym with the help of sliders or on the kitchen or bathroom floor in your socks. This makes it ideal for those times you may not have gym access or may be tourin

There are many variations of the deadbug, and this one is utilising movement of the arm and leg on the same side this will aid the transfer of force through the front of the thigh and hip and up into the abdominals on the same side of the body. Although tis is often utilised as an abdominal exercise, it is also a useful way to get the arm in the overhead position in a way that is different to when you are standing up. Changing you position in relation to gravity will change t

A commonly biceps exercise which puts your hand in mid-prone position, just like using a hammer. In terms of which elbow flexor becomes more dominant in this position, that award goes to brachioradialis, as well as higher loads into wrist muscles that will preventing ulna deviation (flexing the wrist to the side in the direction of the little finger).

Often used as part of the continuum of exercises that build towards full pull ups, the isometric hold at the top of the range will test your ability to contract your latissimus dorsi when it’s in its shortened length. As well as this, your grip strength will be tested if you are not wearing grips aids.

This commonly used lunge pattern is extremely useful in conditioning for absorbing force that is pushing you forwards and from that positioning, pushing you upwards known as vertical propulsion. This variation is unloaded however there are many different ways to load this pattern, all with slightly different characteristics that can be utilised depending on your goals.

A global exercise which can help develop a whole host of physical traits, the Renegade Row is primarily a core exercise but with a bang

Progressing the Table Top to challenge the lower limb and it's transference of force into and across the pelvis can great for stability

A lesser used squat pattern which is hugely affective for those working with lifting of partners or props. The Zercher can change the game

A great, relatively isolated way to strengthen the back aspect of your rotator cuff. Being supported reduces input of the bigger muscles

The start point of the bird dog continuum of exercises, just utilising the arm movement can be a nice way to begin loading & stability

One of the louder exercises in the gym, the double wave battle ropes is a high stress upper body exercise which is great for HIIT & Tabatas

This loaded, full length variety is the highest threshold of anti-extension load in the aleknas continuum of exercises. The added load to are arms creates a large lever and therefore high force which your abdominal region needs to control, along with the added load of the lengthening legs. Definitely one to build up to because if you cannot control the key component of keeping your back into the ground throughout (without holding your breathe) then you will get force creeping

The Face Pull is a commonly used pattern in bodybuilding and is used to target the posterior deltoids and general back part of the shoulder. There are many ways of executing the movement and our banded variety is done by pulling the rope directly towards your chin. The band is very accessible but also has different characteristics when compared to the cable version. The bands resistance increases with stretch so the resistance when the arm is lengthened is far less than when

The anti-rotation component to the pallof press can be replicated in a laying position, this enables a vast amount of the lower limb stabilising force to be negated and can be an excellent addition to programs that require you to not have weight through your feet.

The Nordic Curl is a key component of hamstring injury prevention programmes in elite sports but is still a relatively underutilised outside of that environment. The key component of the exercise is the lengthening, eccentric (negative) phase. This is where all the benefits of the exercise can be found, and they can have a profound influence on improving your hamstring mobility without the need for traditional static stretching.

The good ol' Jane Fondas, a classic lateral hip exercise but not the most innovative. However, it can be very beneficial for hip capacity