Movement Library

Slowly work up the weight here - elbows can be flared but try to keep the weight over the elbows at all time. Don’t use momentum and lock out at the top!

Keep the elbows stacked over the wrists. Go as low as you can while hitting the number of reps required. To increase difficulty go lower, or add some weight on a weight belt.

We want height and quality, not loads of reps. So the aim is to start with just jumping, then jumping onto a box and feeling comfortable. Then Start your jump from a squatted position. When that is ok you can start adding height to the box or just trying o jump higher!!

Set-up in 90/90, lift one knee and squeeze outside glute. Open as wide as possible and then slowly transition to the other side.

Find a big stretch through the quad. Tuck hips, square hips, squeeze heel to or past the bum. Try to fight through the cramp! Passive Stretch - 20-30s Isometric foot into the hand 10s Squeeze heel into the but 10s Re-grab and try to go deeper - as long as wanted

Use hands as much as necessary to support the cossack, make sure to push the bent leg knee out.

Use blocks on a slant to protect the wrists. Try to go as low as possible before pushing back tall. Make sure the blocks are nice and solid!!

Set-up on hands and knees. Squeeze a block between bum and heel - wait for the cramp and try to go through it.

1 x 90s passive, 15s pushing, 15s pulling deeper, 30s passive (each side) Just to be done once! But go hard with the isometric squeezing.

Start in a really high front splits (the stretch sensation should be very light). Keep the hips really nice and square throughout. Squeeze the hamstrings of the front leg and the hip flexors of the back leg - then sink lower. Repeat this until you can’t go any deeper.

Three options for overhead: dumbbell, dowel or band. Whatever you chose extend as high as possible. Lock out the knee and squeeze the glute on each rep. To increase difficulty hold the straight leg position for 2-3s each rep.

With something soft for the knee start by hitting the quads for 5-10 reps, then into the hip flexor and finally the adductors with lateral lunges.

Set the shoulders on each rep. Maintain straight elbows. Try to extend the body a little but make sure you get hips in line with shoulders before pulling back up. Add a mini hold in the most difficult position to increase difficulty.

Really externally rotate the shoulders and wrap the scapulars. First break from the shoulders, then from the upper back.

Line up a box so it’s approximately the same height as the rings and row! Use nice scapular movement (you can do better than the video!)

Using a cable machine perform a pull-downs focussing on full scapular movements BUT trying to maintain tension in the lat the whole time! Use a weight that lets you work for approx 60s until failure! (

Pick the more challenging side to do first! Spend 3s at the bottom of each rep to allow yourself to sink deeper.

A tasty trio of movements. Step 1 is good mornings. Keep a flat lower back and try to hinge from the hips. Step 2 round and arch the lower back, try to really feel the hips moving. Step 3 move side to side hunting for tension in the adductors.

Keep the swinging to a minimum, get those knees as high as possible. Hunt to get the abs working and maybe the lats!

Get a little pump in the bicep to finish - this will help sculpt arms and also help towards chin ups!

Hunt for a nice deep stretch in the hip flexor and slowly try to arch back. Be sure you don’t collapse into the lower back - think about lengthening through the front of your body.

Push out front knee Quad Release Hip Extensions of back leg Hamstring reps

Supine Side to side reps Knee taps - inside, outside Straight leg abduction Do all of one side and all of the other. Hands facing back behind you, trying to keep your bum just off the floor.

Supine Side to side reps Knee taps - inside, outside Straight leg abduction Do all of one side and all of the other. Hands facing back behind you, trying to keep your bum just off the floor.

Set-up with the hand facing at 90 degrees. Push tall through the base shoulder, squeeze glutes and push the hips tall.

Round over and move between bent and straight legs hunting for a deep stretch in the hamstrings. Try to really squeeze the quads and lock out the knees. The aim is to slowly decrease the gap between chest and legs.

https://vimeo.com/1021837118

For each rep try to keep a nice flat or ideally arched lower back. For each rep hold a moment in the stretch position. Keep getting wider and wider until you can’t go any further. Hold the last rep for 5 breaths. You can finish the set by sitting back and down into your pancake and jiggle the legs.

Ideally walking but if there is no space perform regular lunges. Perform all reps on one side, then repeat on the other side.

Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.

Step back and get your knee as close to the floor as possible (or a very gentle touch). As you stand tall try to lift the knee of the back leg.

2-3 x 10 cactus or 45s passive stretch This is all about creating more space in your shoulder capsule. We will begin with creating this space actively with repetitions. Really try to squeeze an push the hand back behind you on each rep. Do 10 reps. If that’s easy or you want more you can do an isometric hold of 10-20s maximally pulling the fist behind you.

Set-up with knees just off the floor. Keep the movement nice and fluid with hands softly placing on the floor.

Reach down to the floor, hunt for a stretch in the hamstrings. Slowly alternate straightening each leg.

Try to arch up maximally lifting chest and knees of the floor. If the neck hurts or feels uncomfortable tuck the chin to chest but still try to arch through the rest of the back.

Point toes, lock knees, tuck hips, push hands away from you & try to lift hands. But make sure you keep a space under your belly (belly shouldn’t be touching the floor).

The whole focus is for you to find your lats and get them fired up! So go hunting for activation and pay attention to the sensations.

Using a cable machine perform a rows focussing on full scapular movements BUT trying to maintain tension in the lat the whole time! Use a weight that lets you work for approx 60s until failure!

The aim is to get chest to bar! Do not pike - keep a straight body-line or arched.

Brace the spine, hinge at the hips and allow a small bend in the knees. Load the hamstrings maximally while maintaining a neutral to arched spine. Squeeze glutes and hinge back to tall.

Use whatever machine available to you. Grip width is shoulder width! Depress the scaps then pull down. Try to maximally engage and work your lats and biceps. You can play with leaning forward or a little backwards to help find the best position for you to hit the lats!

Pull belly button down to the floor the whole time. Only extend the arms and legs as far as possible without losing perfect form through your abs!

Push tall in a nice down dog and elevate the back leg as high as possible. Shift your weight forward and try to bring the free foot in line with the hands.

DO NOT LET THE ELBOW COME LOWER THAN THE SHOULDER. This means the tension stays in the front shoulder and you don’t get to relax. DO NOT let the ribs flare, keep them pulled down. Start with just the bar for set one to get a feel for 15 reps.

Don’t let the neck drive this motion, it should all come from the abs. To make it more difficult start to straighten the arms. Never allow the lower back to arch or lift from the floor.

Ideally using a wooden box lower down as far as possible and stand back up strong.

Place hands on the floor a bit less than one leg length from the wall (to start). Slowly try to bring one foot off the wall to create float and then place the other foot on the wall. The slower the better here. If you fall just get back into position and try to get all the reps.

Hit the deep hip capsule of the front leg and then the hip flexor of the back leg. Try to keep the front knee at 90 degrees to maximise the stretch sensation. If too challenging you can incline the bench so the knee is higher than the lead foot.

All about ankles! Keep the knee travelling over the toes. Only go as low as you can while keeping perfect form.

Go hunting to find this in the pecs and the biceps. Start with hands slightly above shoulder height and then twist. If you feel discomfort in your elbow bend it just a little bit.

Using as much space as you have available. Walk in a contra-lateral pattern (so right hand, then left foot). Keep the hips nice and high and try to push tall with the shoulders (scapular elevation). If the wrists hurt make sure you warm them up fully but you can also turn the index fingers out to 45 degrees to reduce the flexibility requirement in the wrist.

Go hunting for a nice deep stretch in the front of the shoulders. The closer the hands are together the deeper the stretch. If this is easy and you want more intensity straighten the arms and shift the hips forward.

Easy: Bench Medium: Flat Difficult: hands on blocks To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.

Start with the rings around hip height. The closer your feet are to the anchor point for the rings, the more difficult. Allow your shoulders to go through the whole range of motion - focussing on squeezing the shoulder blades together at the top of each rep.

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. If this is too challenging regress the movement and do it standing with hands in front of you.

Go hunting for a sensation of stretch deep in the shoulder capsule. The deeper the better. Be gentle and don’t push too hard - it only take a little pressure down to get the stretch. Try to avoid lifting the shoulder to get the hand to the floor.

Option 1: Bent arms, squeeze elbows together Option 2: Straight arms Breath deep into the ribs and allow the hips to sink down to the floor. Stay calm and each time you exhale think about allowing more opening of the spine.

Set up in a long lunge with something to hold onto by your side. Try ot keep the hips low to the floor as you extend the back leg and push the heel backwards. Make sure you fully lock out the back leg and squeeze the quads and if possible glutes for maximum benefit.

The more inclined the bench, the easier the stretch. Aim to have the knee bent at a 90 degree angle - if this is too challenging incline the bench more! Square your shoulders and hips to the ankle and knee of the front let. Go hunting for a deep stretch in the hip capsule.

Easy: standing Challenging: Lying face down The aim is to keep your hands as far behind you as possible using muscles in the shoulders and upper back.

Use something soft for your knee, the closer it is to the wall the more intense the stretch. Try to tuck the hips (posterior pelvic tilt) to increase the stretch through the quads. Hold for 30-60s then perform an isometric pushing the foot into the wall. The idea is to engage and use the muscles that you felt were stretching. Hold the isometric for 10s then relax and try to drop deeper into the stretch.

Easy: base leg bent Challenging: base leg straight Lie on your back, draw one knee into your chest and keep it as close to your body as possible as you straighten the leg completely. The aim is to use the hip flexors and quads to overcome the stretch in the hamstrings.

Set-up with back to the wall and heels pulled as close to you as comfortable. Start with some pressure down on the knees to create a stretch through the short adductors. Isometric one: Squeeze knees up into the hands. Iso 2: Squeeze feet together. Iso 3: Squeeze knees down into hands.

Front foot is out in front of the knee. Hips stay low as you extend the back leg until it is fully straight. Try to maximally squeeze the quads and bum of the back (working) leg.

Start out in a straddle and try to hinge at the hips while keeping a nice straight back or if possible with a small arch. You should hinge until you feel a nice deep stretch in either the hamstrings or through the adductors. If this is ok you can push on to sitting in pancake and trying to reach as far forward as possible. This should be felt in hamstrings or adductors - not in the back.

Go hunting for a deep stretch in the body of the hamstring - the higher up the better. If you feel it in behind the knee bend the knee a little bit more. Try to hinge at the hips, arch the lower back and avoid rounding over.

Option one: do this upright Keep the elbow fixed in space and allow the humerus to rotate. Option two: side lying on the floor. Do full reps, keep the shoulder on the floor, avoid letting it lift.

Drive the knees out, twerk the hips and try to sink as low as possible. If you can easily get your hips and knees at the same height, place the feet a little wider apart.

Hing at the hips, keep the back flat and try to find a nice stretch through the hamstring. Bend the knee a little if you need to feel it in the hamstring more. Add a weight at the chest or behind the head to make it more challenging. After 10 reps, lock out both knees and try to lift the leg as high as possible.

Starting in bear, hands under shoulders, knees under hips. Step one leg through and push hips to the sky/ceiling. Squeeze glutes and push tall with the base shoulder.

Easy: Hands holding something in front. Medium: Heel elevated pushing knees out. Difficult no heel elevation. For each variation try to get the knees as far out as possible while this hips stay low and close to the floor.

Use something on one side to support balance. Tuck the hips and travel forwards. There should be no pain or discomfort in the lower back - if you feel it there, tuck the hips even more. Try to work with the weight overhead but if this is too difficult have it held down by your side. Start with 3-5kgs (5-10 lbs) and increase the weight as you feel more confident.

Set-up with your sitting up against the wall with the feet pulled in close to your body. Use a dumbbell and try to get the knees as close to the floor as possible! Try to actively push the weights up using the adductors. If you can you can also try to squeeze the knees down to the floor using the glutes at the bottom of each rep!

If you can set up next to a wall. Lock out both elbows and lift one leg as high as possible. Try to squeeze the outside glute and find as much activation in the outside hip to lift the leg as high as possible.