The Nordic Curl is a key component of hamstring injury prevention programmes in elite sports but is still a relatively underutilised...

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

Deceptively difficult, doing the plank on a foam roller will put a huge challenge on your shoulders as well as your abdominal muscles

A high total load push up exercise where the added effort is controlling the lower back/abdominals & hips. An ideal full body addition

Front loading a lateral lunge is a nice way to progress as well as specifically challenging the back extensors & muscle that control sway

A pallof press progression using perturbations is a great way to may things harder without just adding load. A huge stability challenge

A more advanced rotator cuff option specifically targeting subscapularis, making up the front of the rotator cuff. A stability essential

The next step on from the Abduction Chop involves adding a band, which is often don't far too early. Building to this exercise is key

Adding a crunch to the Lateral Hang, the isotonic version is a good way to improve side flexion capacity as well as increasing muscle mass

Adding an oblique sling loading pattern to the Floor Press, the single arm single leg variety is a great way to improve sling efficient

Appropriately named due to looking like an angry child, the tantrum is a great way to improve hamstring capacity & introduce fast loading

This is a complex, high load abdominal exercise which needs to be built to. It challenges the entire system in multiple planes of motion

Adding a kinetic chain demand to the floor press which will challenge your stability is a great way to increase difficulty & load transfer

The Extender is part of a systemised hamstring rehab protocol, tested in the literature to great success. This part focuses on mobility

Add lateral flexion to the side plank will dramatically increase load into your obliques, improving your capacity to resist side flexion

A low load stability exercise which gives lots of work to the scapula stabilisers as well as the rotator cuff group. Key for shoulder health

The simplest of exercises which is usually only used in classes but can be a great addition to a HIIT session when limited by space or kit

Trying to get more out of your push up? Then adding a rotation will challenge shoulder stability, core control & increase the aerobic demand

One of the key bodyweighted, global, metabolic HIIT or Tabata exercises. The mountain climbers are low impact & only limited by you capacity

Disadvantaging the upper but biasing the lower abdominals, the single leg lowers are the ideal way to develop back, core & hip strength