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.

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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.

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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.

Progressing the Copenhagen Bridge can be done in numerous way, this variety utilises the lower legs adduction movement whilst the top leg stabilises the pelvis and rest of the body.

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The first of the initial Clam series of exercise options. The 30 degree hold variety can be a useful exercise for those with very deconditioned hip abductors and lateral rotators, so keeping this low flexion type position while holding the knee up can start to put the stress into those muscles as a starting point for preparation to load at a higher level

Progressing from bodyweight variations of the hip thruster, you can utilise the Hip Thruster Hold, where you begin to load across the pelvis but in this instance just hold at the top of the movement. Trying not to arch your back as you drive your intent into the floor.

A great option for loading the abdominals during a HIIT-type session, the plank up-downs is a metabolic as well as stability challenge. Actively attempting to maintain a stiff trunk will test your ability to absorb multidirectional forces that are placed into the body through the arms and may have carryover into pushing activities.

Huge bang for your mobility buck when you target the rectus femurs due to is influence on restricting the ranges or giving resistance when you want to hip extend, knee flex and/or posteriorly rotate your pelvis. Combining knee flexion with hip extension and/or posterior tiling the pelvis will elongate this muscle but this muscle can often end up restricting range especially with those with a history of hip or knee pain/injury.

This advanced core exercise is a combination of the Pallof Press and the Lateral Hang, creating a high demand on the trunk lateral flexors and rotators to keep the position fixed. It is very unlikely that this should be your first port of call when it comes to core conditioning so be patient and work towards achieving this complex, multi-directional exercise

A typical bodybuilding accessory movement that gets a bit of a bad rap. It is undeniably a good option for anyone wanting to hypertrophy their biceps brachii as well as create a more robust anterior aspect of the elbow. Essential for any lifting or carrying tasks, putting a biceps curl into your programming is a justifiable way to improve

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Processing the Split Stance Side plank can be very easy, just hold a weight on your top hip. The added load to the centre of the bridge type shape you are creating can increase the difficulty significantly, whilst not actually needing much load to do so.