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...

The extremely versatile pallof press pattern can be done in split kneeling where the position itself creates a less stable base. The...

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 Wood Chop pattern is widely used to help improve rotational force production in the core. A lot of load of placed through the oblique...

The eccentric only hamstring slider is an excellent option for working the hamstrings in their longer range, and can be an excellent...

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...

A commonly biceps exercise which puts your hand in mid-prone position, just like using a hammer. In terms of which elbow flexor becomes...

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...

This commonly used lunge pattern is extremely useful in conditioning for absorbing force that is pushing you forwards and from that...

A global exercise which can help develop a whole host of physical traits, the Renegade Row is primarily a core exercise but with a bang

Mobilising this key range of motion is hugely beneficial for a number of neck and shoulder regions. Particularly for overhead partner work

Progressing the Table Top to challenge the lower limb and it's transference of force into and across the pelvis can great for stability

A lesser used squat pattern which is hugely affective for those working with lifting of partners or props. The Zercher can change the game

A great, relatively isolated way to strengthen the back aspect of your rotator cuff. Being supported reduces input of the bigger muscles

The start point of the bird dog continuum of exercises, just utilising the arm movement can be a nice way to begin loading & stability

One of the louder exercises in the gym, the double wave battle ropes is a high stress upper body exercise which is great for HIIT & Tabatas

This loaded, full length variety is the highest threshold of anti-extension load in the aleknas continuum of exercises. The added load to...

The Face Pull is a commonly used pattern in bodybuilding and is used to target the posterior deltoids and general back part of the...

A classic plyometric exercise that is not in vogue at the moment. The hip impact nature of the landing on a narrow base considerably...

The anti-rotation component to the pallof press can be replicated in a laying position, this enables a vast amount of the lower limb...