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Abduction Chop
The good ol' Jane Fondas, a classic lateral hip exercise but not the most innovative. However, it can be very beneficial for hip capacity
Brazil Nuts
Not everyones favourite but undeniably nutritious. Chopping or milling makes this an accessible way to increase nutrient density to meals
Plank - On foam roller
Deceptively difficult, doing the plank on a foam roller will put a huge challenge on your shoulders as well as your abdominal muscles
Quick Guide: Bears
In the more contemporary look at chronotypes the most common type is the bear, well aligned with the 9 to 5 but is it ideal for performers?
Our Preferred: Milks
Milk is be quite divisive so understanding why each of them might be useful in particular situations can help you choose what to have & when
Spiderman Push up
A high total load push up exercise where the added effort is controlling the lower back/abdominals & hips. An ideal full body addition
Resistance training induces improvements in range of motion: A systematic review
How does resistance training compare to stretch training for range of motion gains? This systematic review has a deeper look into it
The Mystery
A nutrient dense smoothie we created for the cast of The Play That Goes Wrong
Lateral Lunge - Goblet
Front loading a lateral lunge is a nice way to progress as well as specifically challenging the back extensors & muscle that control sway
Beef Bone Broth
Bone broths are making a come back, we're just starting to understand the huge nutritional benefits of the bones we've been discarding
Discover your Chronotype: Dr Michael Breus' questionnaire
A second way to assess your chronotype is via Dr Michael Braus' questionnaire. Are you a bear, lion, wolf or dolphin? Find your answer here
Injury epidemiology in pre-professional ballet dancers: A 5-year prospective cohort study
Looking into the injury rates among 5 academic years of a ballet school to see just how prone they were to pain & injury
Pallof Press - Perturbations
A pallof press progression using perturbations is a great way to may things harder without just adding load. A huge stability challenge
What is... Vitamin K?
Lesser known but vital for life, vitamin K is key for blood clotting, & is essential to stop bleeds as well as being key for health bones
Supine Shoulder Medial Rotation in Abduction
A more advanced rotator cuff option specifically targeting subscapularis, making up the front of the rotator cuff. A stability essential
Eccentric resistance training & passive joint range of motion
Is using types of strength training to improve range of motion a thing? You bet it is. See an outline on how this concept is tested
Abduction Chop - Banded
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
Walnuts
Not everyones favourite nut but the walnut is a great source of omega-3 fatty acids & is a great source of protein. Oh and super versatile
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