Crab Walk around forefoot
A way of progressing the Crab Walk using the same resistance band can be to move the band from the ankle to the forefoot. The increased...
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Bent Over Row - Single Arm supported
One of the many varieties of single arm row, this supported variety where the non-working sides leg is on the bench is a very stable...
A-Raises
In the same family of exercises as the I, Y and T-raises, the A-Raise is the only one that pulls the arms down into shoulder extension....
Wide Pull Up
The age-old test of relative strength, which is a measure of your strength in relation to your body weight. The wide, overhand variety...
Skull Crushers
Often utilised in body building protocols, the skull crusher is a very effective way to target the triceps muscle. Maintaining a fixed...
RDL
The most often used hip dominant hamstring exercise, the RDL or Romanian Deadlift is often confused with the stiff leg deadlift. The...
Plank kickback
Although the focus of this exercise is historically the abdominal region, there is a great test on the hip that is in contact with the...
Lateral Hang - Loaded
This is a high-strain side abdominal exercise where you are resisting gravities affects pulling your torso towards the ground....
Hip Thruster
The Instagram booty building exercise of choice the hip thruster. As much as it is synonymous with tight leggings and inappropriate...
High Plank
A nice variation on the Plank, the high plank variety puts loading into the hand, wrist and forearm. The pushing away of the floor...
Hamstring Hang
This high-end isometric hamstring exercise will test your isometric force capabilities at the end of the hamstrings range when it’s...
Crab Walk around ankles
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...
Short Copenhagen Bridge - with Rotation
A nice way to progress the Copenhagen bridge without just lengthening the leg is to add a dynamic movement into the exercise. In this...
Bent knee calf raise
Targeting soleus, the bent knee calf raise can reduce the contribution of gastrocnemius and put work into the compartment of the calf...
Leg Lowers
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....
Pull down - Banded
The banded version of the pull down ensure higher degrees of force is required later in range, this inner range bias ensures a high...
Thrusters
A Crossfit favourite due to its global nature, the thruster is the combination of a squat and military press which utilises both lower...
Shoulder Flexion with Resisted Abduction
Otherwise known as scaption, this exercise is a shoulder stability gem which, when executed precisely, can be very good for gaining...
Shoulder Lateral Rotation - Side laying
Shoulder lateral rotation exercises are not all made the same. In the side laying position you can gain a relatively higher contribution...
Hamstring Slider
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...
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