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The Horizontal Pull series is a great place to progress to once you have completed the Upper Back Accessories.
It’s focus is on developing the musculature of the Upper Back, which is so important to counteract the rounded / hunched positions we so often find ourselves in now in the day to day.
Whilst the movement never changes, slight adjustments to our positions can add a great deal of difficulty to the movement. So start at the Incline position (the easiest of the three), before progressing to the more challenging positions.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
This series is similar to the Hip Lift Series in that the movements are Hip Dominant and have a focus on the Hamstring & Glutes.
It can be tricky to get the Hinge movement right sometimes, therefore it is important to starting from the Kneeling variation as it provides a friendly introduction whilst emphasizing the to biggest components of the series – drive your hips back & keep your back straight.
Being able to master the Hinge is pivotal as it plays a role in some of the more complex, and often used, exercises in the world of Strength & Conditioning.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
We are built from the ground up. And building strong stable Feet & Ankles, including the musculature attached to them, is a great place to start when building your foundation.
All of these movements are quite simplistic and are low demand. Therefore, they usually require higher amounts of volume to induce an adequate amount of duress to get the required benefit.
As an added bonus, not only are the Bounces movement are a great way to develop the components mentioned above, but they also provide a great teaching tool for takeoffs and landings.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
The following exercises are all related to development of the Hamstring musculature.
These positions and movements are derivatives of the ‘Hip Lift’ series, so starting with those and progressing to this series would be a good idea.
Please note that the difficulty of some of the following exercises is quite high and all, even at lower dosages, are strenuous to execute. Therefore, make sure you feel highly competent with each movement before progressing to the next one.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
Planks, and there variants, are a great way to develop the musculature of the Core & Shoulders – especially when done with Long Levers (straight arms).
Whilst a traditional plank will challenge your ability to avoid Extension (through your back), adding a Reach, Pull Through, or Row, now also begins to challenge your ability to avoid Rotation & Lateral Flexion as well.
Within each video there are very slight modifications you can make to your setup or movement to add more demand / stress.
Whilst the videos are presented below in order of challenge, the Reach, Pull Through, and Row can be quite interchangeable.
If you are at the other end of the spectrum & are finding your Plank position too challenging then give the Quadrupad Hold a go as a way to develop the components required for a successful plank.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
The three Upper Back Accessory exercises are a great way to develop the musculature of the Upper Back & Shoulders.
The positions in the video are very simple, yet when the right amount of stimulus (time), is provided can be very challenging.
You’ll notice the positions learnt in the YWTA’s make up the positions required for the movements in the next two videos. Therefore, it is important to master the YWTA positions first before moving on.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
The Dead Bug Series is a great way to develop the Core musculature.
These videos provide a great example of how very slight adjustments can add all the additional stress / challenge we need from an exercise progression. This is why it is very important you feel comfortable executing the movement correctly (as demonstrated / explained in the videos) prior to moving onto the next video in the series.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
The Copenhagen Series is a great way to develop the musculature around the Hips & Trunk – specifically the Adductors (groin) & Obliques.
I’ll be honest, this is quite a challenging series, very few enjoy these ones. Therefore, it is important to start at Level 1 and ensure competency & capacity is achieved with each movement before progression is made. There is a big difference between Level 1 & 4.
If you need assistance with this series just click the ‘Help’ button in the videos and get in touch with us today.
This series predominately applies to athletes as opposed to general population.
Practicing your Jumping & Landings ensures safe mechanics and decreased likelihood of injury, as well as improved performance not only through increased efficiency of movement, but also the physiological adaptions that come with Jumping & Landing training.
As you can see below the videos progress in difficulty and place greater demand on your body to be able to safely absorb the force placed on it. Whether that be by landing on one leg as opposed to two, dropping off a box or performing some kind of jump variation prior to the landing.
It is important that you master each video before moving to the next one, and that you are also aware enough to regress a video if you begin to see faulty movement patterns when your body is placed under greater demand.
The Hip Lift Series is a great way to develop the musculature along the back of the legs, specifically the Glutes and to a lesser extent the Hamstrings. At the same time this will help release / stretch the musculature at the front of the legs (the Quadriceps and Hip Flexors).
These movements are also a greater opportunity to learn Pelvic control and bring awareness to what an arched, rounded, and aligned lumbar spine feels like.
As you progress along these four movements (starting with the Double Leg Bridge & finishing with the Single Leg Shoulders Elevated Hip Lift) you may find an increased demand on your Hamstrings due to the complexity of the movements. If you do you can always regress back an exercise to continue to develop your Glutes as the predominant contributor to the movement. If you need assistance with this just click the ‘Help’ button in the videos and get in touch with us today.
The foundation to the exercises we all use are movements and positions.
Our ability to understand and own these movements and positions is what allows for easy transfer between a variety of different exercises.
With regards to the Squat, it is important you feel like you can own both the Supported Hold position & Squat movement itself before trying exercises which utilize these movements in more complex and demanding ways. If you can master these positions and movements than you have the capacity to execute a variety of different exercises which utilize the Squat movement – for example the Single Leg Squat.
The foundation to the exercises we all use are movements and positions.
Our ability to understand and own these movements and positions is what allows for easy transfer between a variety of different exercises.
With regards to the Horizontal Push, it is important you feel like you can own both the Hover Hold position & ECC Push Up movement before trying exercises which utilize these movements. If you can master these two positions than you have the capacity to execute a variety of different exercises which utilize the Horizontal Push movement – this includes many different Push Up variations.
As a bonus the principles learned in the Hover Hold video – specifically those that pertain to the alignment / organization of your trunk will translate to WAY more than just Horizontal Push movements.
Anti Lateral Flexion is the ability to PREVENT any side-to-side movement occurring through your torso. It is a key foundational piece that will allow for efficient transfer of movement between the upper / lower limbs. It is an essential piece to preventing inefficient movement patterns not just in the gym, but also in life & performance.
To use the following videos correctly, begin with the ‘Baseline’ – Straight Legs Side Plank exercise. If you are able to successfully complete the objectives, move to ‘Progression 1’, however if you are unable to complete the objectives then move to ‘Regression 1’.
The foundation to the exercises we all use are movements and positions.
Our ability to understand and own these movements and positions is what allows for easy transfer between a variety of different exercises.
With regards to the Split Stance Position, it is important you feel like you can own both the Bottom & Top Position before trying exercises which utilize these movements. If you can master these two positions than you have the capacity to execute a variety of different exercises which utilize the Split Stance Position – this includes many different Split Squat variations.
The foundation to the exercises we all use are movements and positions.
Our ability to understand and own these movements and positions is what allows for easy transfer between a variety of different exercises.
With regards to the Vertical Pull movement, it is important you have the ability to Hang & Hold, as well as perform a Scap Pull. If you can master these three positions / movements than you have the capacity to execute a variety of different exercises which utilize the Vertical Pulling movement – these include many different Pull Up & Pulldown variations.
Mobility is the ability to move your joints, and therefore the musculature (flexibility) around them, freely. Mobility and Flexibility allow for full ranges of motion. Being able to train through a full range of motion will improve movement quality, it will also allow for force to be produced in a variety of different positions.
To get the most out of following videos your objective should be to utilize them most days of the week (minimum four), this can and should include during a warm up before exercise or training / competition.
Balance is the ability to maintain a stable base of support. It is the foundation that will allow efficient movement and optimal force production. It is essential for being able to perform single leg movements, most who struggle with single leg movements are limited by balance.
To use the following videos correctly, begin with the ‘Baseline’ – Single Leg Balance exercise. If you are able to successfully complete the objectives, move to ‘Progression 1’, however if you are unable to complete the objectives then move to ‘Regression 1’.
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