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 distance from the band to the working muscles of the hip lengthen the lever arm and makes the effort required to open up the band greater. Added to this, by crossing the ankle joint you start to challenge the ankle eversion muscles to create stability around the ankle joint and not allow the band to pull the foot into inversion.

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 version where form can be very easily maintained. Due to the increased stability of this version you may find that it is possible to move more load than other varieties. The cues for this are more suited programming associated with re-conditioning of the mid-back, rhomboids and trapezius rather than hypertrophy of the latissimus dorsi.

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. The movements direction ensures that a greater amount of work is put into the lower half of the mid-back region and can be a very effective exercise for those wanting to improve the stability of the area associated with upper limb force production.

Not well understood, celery has more nutrients than you might imagine and when prepared well is a versatile addition of many meals

The age-old test of relative strength, which is a measure of your strength in relation to your body weight. The wide, overhand variety will tend to put more load into the latissimus dorsi relative to the other major contributor to the movement which is the biceps.

Nut butters are more popular than ever and provide a nutritious boost to many simple meals and snacks. But not all are made the same

Often utilised in body building protocols, the skull crusher is a very effective way to target the triceps muscle. Maintaining a fixed spinal position will allow you to push from a firm base, this should maintained throughout to really allow isolation of force production to be created by the triceps.

Another green veg with an abundance of nutrients per calorie, okra is offers multiple health benefits from aiding IBS to providing folate

The most often used hip dominant hamstring exercise, the RDL or Romanian Deadlift is often confused with the stiff leg deadlift. The important difference is the freedom given to the hips to move backwards as the weight is lowered. This allows greater hip flexion which in turn will put a greater stretch into the top of the hamstrings and gluteus maximus muscles. Making them work harder due to the increased range they must cover.

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 floor. This hip has load of load passing through the quadriceps, hip flexors and into the abdominal region, whereas the hip which is kicking back has a high activation of the hip extensors, most notably the gluteus maximus. This makes the high plank kickback a good no-impact choice to hit the whole body, especially when cues are utilised to in

This is a high-strain side abdominal exercise where you are resisting gravities affects pulling your torso towards the ground. Maintaining a stiff, horizontal position creates the “anti-lateral flexion” effect of the exercise, which is extremely useful when changing direction or creating explosive sideways movement.

The Instagram booty building exercise of choice the hip thruster. As much as it is synonymous with tight leggings and inappropriate camera work it’s actually a hugely effective exercise. There is strong evidence for it’s ability to improve jump height as well as short sprinting times.

Giving you useful information around alcohol and ways to manage your intake if you are looking to make a change in that part of your life

A nice variation on the Plank, the high plank variety puts loading into the hand, wrist and forearm. The pushing away of the floor throughs the hand may increase the activation of the rotator cuff and make the exercise feel easier than the more traditional plank. The fact that more muscles involved may help to increase to overall metabolic demand on the exercise, but possibly reduces the load into the abdominals due to the more incline position of the body.