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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.

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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.