The Hip Thrust
To improve the strength and appearance of the glutes, as well as improving function of the entire body as the largest muscle in the body influences foot, ankle, knee, hip and low back mechanics.
Drive through the heels
Use your glutes to push your hips as HIGH as possible
Pause at the top for a second, whilst squeezing your glute as HARD as you can
Bring you pubic bone back closer to your ribcage, whilst squeezing
Keep your ribs down, so you don’t arch your back
Maintain a forward eye gaze, so you don’t strain your neck
At the bottom take a deep breath before bracing and tightening your abs, obliques and diaphragm muscle
The Banded Pallof Press
To train the core’s primary action – to act as a central stabiliser and maintain stability whilst managing forces that push or pull you from other directions.
Stand a couple of metres away from a pole and press the band straight out from your chest
Brace your core tight
Always try and resist the rotation the band is trying to apply to you
Keep your grip fairly loose so your core muscles dominate the movement, not your arms
Hold for 15-30 seconds on each side – it’s harder than it looks!
The Pull Through
To specifically strengthen the glutes and hamstrings, as well as practicing the essential hip hinge movement pattern without over-stressing the lower back
Stand with your feet hip-width apart, with the rope in between your legs
Perform a hip hinge as you sit your hips back until your torso is at a 45 degree angle – don’t squat!
Feel a big stretch in your hamstrings as you push backwards
Don’t round your upper or lower back
Pull the rope through as you stand up, whilst squeezing your glutes as hard as you can. Now squeeze harder.
Pull from your hips, not your arms or lower back
The Chest Supported Row
To strengthen and develop the upper back (specifically the forgotten muscles of the back ‘the rhomboids’) and to help improve posture
Keep your chest on the bench at all times to avoid unnecessary momentum
Pull the weights up toward your rib cage as high as you can
Keep your palms facing inward
Squeeze your shoulder blades together at the top as hard as you can. Now squeeze harder.
Squeeze and pause for a minimum of two seconds
The last few inches at the top of the movement are the most important
Stir The Pot
To train the core musculature by maintaining stability whilst trying to resist forces that are constantly trying to move you in different directions
Assume a proper plank position on a Swiss ball
Squeeze your core and glutes as tightly as humanly possible
Perform small, smooth circles with your arms, keeping hips, legs, pelvis and core as still as possible
Keep your head neutral with your spine
Widen your stance to make it easier, shorten to make it harder
Perform same number of reps in each direction
The Low Cable Split Squat
To build knee-friendly, single-leg strength and improve stability and control through the core, hips, pelvis and feet, as well as reinforcing a balanced centre of gravity
Set up in a split stance position with the handle in the hand opposite the front leg
Reach long through the arm and brace your core to tuck your pelvis underneath you
Prevent the cable from pulling you forward at all times
Concentrate on bending your back leg and dropping straight down
Aim to feel a nice stretch in the front of your trailing leg
Push through the whole front foot to return to the standing position