Hamstring Accessories: Supine Plank w/ Switches
The Supine Plank w/ Switches is a very advanced exercise. It is a great way to develop the musculature of the Hamstrings, especially as a force absorber. To perform the movement, you must make sure you have a soft surface for your heels to strike (and preferably where shoes during it). Prescription Options:
Hamstring Accessories: Leg Curl
The Leg Curl is a great way to develop the musculature of the Hamstrings whilst the Glutes act as a stabilizer during this movement. To perform this movement at home you will require a towel and tiled floor (something the towel can slide across). Once you feel comfortable with this movement you can also complete […]
Hamstring Accessories: SL Supine Plank
The SL Supine Plank is a great way to develop the musculature of the Hamstrings, even more specifically, the Hamstrings in a lengthened position – once again the Glutes act as a stabilizer during this movement. This movement is quite challenging, so you may find that you need to start out holding the position for […]
Hamstring Accessories: Bridge w/ Walkout
The Bridge w/ Walkout is an alternate progression to the Rollup Glute Bridge. It is a great way to develop the musculature of the Hamstrings & to a lesser extent the Glutes as a stabilizer. The Bridge w/ Walkout provides an entry level exercise into what can be some very challenging Hamstring related movements to […]
Plank Progressions: Plank w/ Row
Planks (with a long lever) are a great way to develop the musculature of the core and Shoulders, as well as learning how to maintain square hips and a neutral spine. Adding a Row component to the exercise adds slightly more demand on the Shoulders to stabilize and on the Core to prevent, not just […]
Plank Progressions: Plank w/ Pull Through
Planks (with a long lever) are a great way to develop the musculature of the core and Shoulders, as well as learning how to maintain square hips and a neutral spine. Adding a Pull Through component to the exercise adds slightly more demand on the Shoulders to stabilize and on the Core to prevent, not […]
Plank Progressions: Plank w/ Reach
Planks (with a long lever) are a great way to develop the musculature of the core and Shoulders, as well as learning how to maintain square hips and a neutral spine. Adding a Reach component to the exercise adds slightly more demand on the Shoulders to stabilize and on the Core to prevent, not just […]
Upper Back Accessories: Blackbirds
Blackbirds are a great way to develop the musculature of the Upper Back & Shoulders, as well as getting familiar with all the different movements that our Scapula (Shoulder Blades) and Shoulders can do. The Blackbirds are a progression from the YWTA’s and Prone Presses, so ensure that you have mastered those positions before moving […]
Upper Back Accessories: Prone Presses
Prone Presses are a great way to develop the musculature of the Upper Back & Shoulders, as well as getting familiar with all the different movements that our Scapula (Shoulder Blades) and Shoulders can do. The Prone Presses are a progression from the YWTA’s, so ensure that you have mastered those four positions before moving […]
Upper Back Accessories: YWTA’s
YWTA’s are a great way to develop the musculature of the Upper Back & Shoulders, as well as getting familiar with all the different movements that our Scapula (Shoulder Blades) and Shoulders can do. The YWTA’s are four separate positions that vary in difficulty. If you find at this stage that you are unable to […]
