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.

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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

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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.

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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

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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

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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).

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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.