Exercises

Cable Face Pulls – How to Perform, Benefits & Muscles Worked

Cable face pulls are an effective upper body exercise that help to strengthen the rear deltoids and trapezius. The exercise is really second-to-none when it comes to activating the rear deltoids and building muscle this part of the body. Stronger rear deltoids play a vital role in improving posture and combatting rounded, hunched shoulders, as …

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Poliquin Step Up

Poliquin Step Ups – How to Perform, Muscles Worked and Benefits

If you’re looking to bulletproof your knees and build a stronger VMO (the inner quad muscle), then it’s time to talk Poliquin Step Ups. Popularized by one of the most influential Strength Coaches of the last few decades, Charles Poliquin, this step up variation is a fantastic exercise to include in all sorts of training …

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Heel Walking

Try Heel Walks for Better Ankle Stability and Stronger Shins

Heel walks are an incredibly simple yet effective way to activate the tibialis anterior (the muscle that runs along the shin bone). The movement also helps to improve balance, develop better ankle stability, and can be a great exercise to include in warm-up drills for professional athletes and beginners alike. In this exercise guide, we …

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Spanish Squat

Spanish Squats – How to Perform, Benefits and When To Use Them

Spanish squats are often used as an effective rehabilitation exercise for those with knee injuries like jumper’s knee (patella tendinopathy). However… the exercise may also hold a lot of value for those simply looking to bulletproof their lower body to avoid picking up injuries in the first place. Similarly, the ability to isolate the quads …

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weighted dead bug

Weighted Dead Bugs – Friendly on Joints, Effective at Building Muscle

Weighted dead bugs are one of our top picks when it comes to strengthening the core. By adding weight to the standard dead bug exercise, the weighted variation allows you to keep progressing the movement. Weighted dead bugs are incredibly effective at activating the abdominals and obliques, whilst also being easy on joints. This makes …

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Copenhagen Plank

Copenhagen Planks – How to, Muscles Worked and Benefits

The Copenhagen plank, also commonly referred simply as an “adductor side plank”, is a fantastic exercise to include into your fitness routine. Popular with Strength Coaches and Physical Therapists alike, the movement can help improve lumbopelvic stability, core strength, and healthy hip function. The benefits of healthier hips can address musculoskeletal problems in other areas …

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Tibialis Anterior Exercises

9 Tibialis Anterior Exercises To Bulletproof Your Knees, Shins and Ankles

The tibialis anterior is often overlooked in workouts… but it’s an incredibly important muscle to help reduce the impact physical activity can have on the knees, shins and ankles. It also helps to improve strength and power from the ankle and lower body, which contributes to better overall functional movement (especially agility, lateral movements, jumping …

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