This high-end isometric hamstring exercise will test your isometric force capabilities at the end of the hamstrings range when it’s acting over the knee. This is an important range of motion to consider for two reasons, the first is hamstring performance when sprinting and the second is how it works when you’re landing.

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Having the resistance band around the ankles if a step up from having it around your knees. This can be a useful way to progress the exercise without using a new band itself. It is a global exercise for the lateral (outside) aspect of the hip and therefore will target the all the muscles in the region as opposed to anything specific. Fantastic in a warm up and good to utilise as a filler exercise.

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A nice way to progress the Copenhagen bridge without just lengthening the leg is to add a dynamic movement into the exercise. In this instance rotating the torso whilst maintaining the high hip position works really well to add variety of stress into the adductors and trunk muscles.

Targeting soleus, the bent knee calf raise can reduce the contribution of gastrocnemius and put work into the compartment of the calf muscle closely associated absorbing force. Due to the posture taken during this exercise it allows the ankle to move into a deeper range of dorsiflexion which put the soleus muscle into a greater stretch position and therefore works it through range.

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If you’re looking to increase the anti-extension efforts of the single leg lowers, then the Leg Lowers is the ideal place to go. Utilising both legs simultaneously will reduce the anti-rotation and oblique sling loading but significantly increase the challenge you will feel to stop your back from arching as your legs lower. This pattern is incredibly important for any partner work, overhead work as well as handstand type choreography.

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The banded version of the pull down ensure higher degrees of force is required later in range, this inner range bias ensures a high degree of latissimus dorsi and triceps long head activation in a range less difficult to stabilise. This may be preferable over a cable variety when there is weakness in the overhead position which is being worked back in to.

A Crossfit favourite due to its global nature, the thruster is the combination of a squat and military press which utilises both lower and upper limb pushing muscles. The pattern can be used as a power development tool, especially useful for jump related strength work or overhead partner or prop work. The movement is equally at home in a HIIT session due to its high metabolic demand.

Otherwise known as scaption, this exercise is a shoulder stability gem which, when executed precisely, can be very good for gaining shoulder flexion range whilst loading the part of the rotator cuff responsible for lateral rotation. Along with this there can be a very large contribution from serratus anterior which is hugely beneficial to help develop scapulothoracic stability that significantly improves shoulder, id-back and neck performance.

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Shoulder lateral rotation exercises are not all made the same. In the side laying position you can gain a relatively higher contribution to the lateral rotating rotator cuff muscles (infraspinatus and supraspinatus) compared to a cable or band based standing lateral rotation. This is particularly evident if you have a history of shoulder pain.

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