If you want to load the hip abductors & co-contracting the with gluteus maximus then this hip thruster variation would be a great choice

An atypical but very effective exercise testing the co-contraction of the hip, & abdominals while working your balance. Great in HIIT work

A leaning forward single leg variation mimicking the positive position associated with sprinting, where calf resilience is hugely tested

An SnC favourite for loading the glutes. The Backloaded Reverse Lunge tests capacity, stability & movement control. A great exercise

The ultimate upper body HIIT exercise. A great way to vary the area you work, resting those legs & increase your upper body capacity

It looks like a core exercise but the demands on the High Plank Shoulder Tap are broad. Greatly testing shoulder & scapula stability

Progressing from Split Squat patterns can be done with stepping into a lunge. Here we load the back to make this a very advanced choice

The single leg version of the glute bridge has a significant stability challenge on the hip, pelvis & spine. Helping to co-ordinate them

The so called "basic" abdominal exercise can can be so much more if cued in specific ways. Utilise of not only abdominal conditioning

Progressing from the short lever Copenhagen Bridge by lengthening the lever, is a good way to condition your adductors. Caution is required

Start your progression to the full pull up with the assisted version, utilising a band in an objective, easy to progress way

Lifting the leg during the push Up increases the demand on the core, hip & back which can a good way to distract the body from the pushing

The progression of the Y-Raise Hold, the Y-Raise starts to build muscular capacity in the posterior shoulder & mid-back for shoulder health

Adding movement a rotational component to the Side Plank Split Stance is a good way to increase the difficulty without throwing on the load

A high loading back exercise, the Back Extension Hold on the smith machine is a high-end performance exercise for the lower back extensors

Following on from the T-Raise hold, the T-Raise starts you moving through range to further develop your shoulder & mid-back capacity

A no equipment, entry exercise for loading the outside of your hip, the abduction hold is a starting point for gluteus medius work

Key exercise for beginning to generate force through your groins, the 3-point adductor squeeze is great for prepping tendons & adductors

The animal-type movement pattern that has a widespread demand, the bear crawl is a challenging & versatile exercise to have in your armoury

This complex core and shoulder stability exercise is equally at home in shoulder or back health and performance programs or HIIT sessions