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PRIORITY 1&2 PREHAB/REHAB

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"What can you as a coach do that will have the most impact on your client's movement?"  -  Andy McKenzie

Ankle Mobility Drill

Ankle Mobility Drill 1

Create 2-3 minute complexes of complementary ankle mobility exercises ...
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Ankle Strength and Activation with Kettlebell

Ankle Strength Drill with Kettlebell

A prehab and rehab drill that can be used as part of the WRAPS in 'activation' - look at this ...
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Ankle Activation Sock and Clock Drill

Ankle Sock and Clock Drill

Great drill as part of activation when a client is going to squat or deadlift and you want them to ...
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Ankle Activation, strength and balance drill with mini band

Ankle Mini Band Balance

Balance and activation drill for both the muscles of the foot and surrounding the ankle joint. This drill can and ...
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Ankle Wall Drivers Activation and Mobility Drill

Ankle Wall Drivers

Ankle Wall Drivers is similar to the sprinting mechanic drill in terms of set up. The focus is placed more ...
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BOSU Heel Toes Stability for Ankle

BOSU Heel & Toes Stability for Ankle

Using the bosu ball for this heel and toe exercise is excellent for keeping the focus on the lower limbs, ...
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Rolling the Feet, Soft Tissue Work

Rolling the Feet

Trigger point ball work on the plantar aspect of the foot is a good precursor to ankle mobility or balance ...
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Banded Ankle Mobility

Banded Ankle Mobility

Clients that complain of pinching in the front of the ankle when you carry out Movement 6 and the Ankle ...
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Ankle Mobility Complex with Stick

Ankle Mobility Complex with Stick

Using the stick for this ankle mobility drill allows a much better focus on the ankle joint itself, especially when ...
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Band Resisted Ankle Mobility

Band Resisted Ankle Mobility

To place enough stress on the ankle joint and in particular when it comes to improving dorsiflexion for squatting, use ...
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Stick Complex for Wrists and Elbows

Stick Complex for Wrists and Elbows

Mobility and active range of the wrist will be a limiting factor for some on simple moves like the press ...
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Wrist Strength with Kettlebell

Wrist Strength with Kettlebell

This Kettlebell pulling drill can be completed either on a bench or in the deep squat as a variation of ...
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Banded Skaters for Knee and Ankle Stability

Banded Skaters for Knee Stability

Knee stability is a must and this drill is a fantastic addition for the 'activation' and/or 'patterns' aspect of WRAPS ...
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Dynamic Skater Drill for Knee Stability

Dynamic Skater Drill for Knee Stability

Dynamic Skater Drill can change focus from hip and knee to ankle by removing footwear and holding for lower periods ...
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Terminal Knee Extension with Band

Terminal Knee Extension with Band

Terminal Knee Extension (TKE) with the band is the simple drill that trainers and coaches skip past, thinking that band ...
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Explosive Knee Drives with Band

Explosive Knee Drives with Band

Banded Ankle/Knee drivers is another drill that can and should be adapted depending on the focus. Considering the set up ...
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Band Assisted Step Up for Knee Stability

Band Assisted Step Up for Knee Stability

Band assisted step ups are useful for clients that lack control both in the ascent and descent phase of the ...
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Banded Reverse Lunge for Knee Stability

Banded Reverse Lunge for Knee Stability

Consider using this if during the Movement 6 screen you have knee valgus (mid line collapse) during reverse lunge 90/90 ...
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Band Resisted Single Leg RDL

Band Resisted Single Leg RDL

Band Resisted Single Leg RDL is an exercise that focuses on stability of the knee. Consider using this if during ...
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Lunge and Reach Knee Stability Complex

Lunge and Reach Knee Stability Complex

Lunge and Reach Knee Stability Complex is a great combination when clients or athletes can perform individual exercises to a ...
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Single Leg RDL with Stick

Single Leg RDL with Stick

Using the stick is a great way assist in the coaching process for the single leg RDL. In particular to ...
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Glute Activation and Pattern for Squats

Glute Activation for Squats

Complementing any main lift with the right exercise shows that you are considering every aspect of the session as a ...
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90:90 Hip Shift

90:90 Hip Shift

The 90/90 Hip shift is a rehab focused drill that I used during my time in military rehab, especially with ...
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Glute BridgeBodyweight Activation

Glute Bridge Bodyweight

Key point for glute bridging is to maintain control of the spine throughout the movement. The cue of looking up ...
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4 Point Banded Glutes Activation

4 Point Banded Glutes

This drill has many different layers when it comes to both core and glute activation. Low level, you can remain ...
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Band Step Over

Band Step Over

Band Step Over is a great exercise to check the active range of the hip in flexion, as well as ...
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Prone Hip Flex and Extend on Swiss Ball

Prone Hip Flex and Extend

Using the Swiss Ball for this prone flex and extend is a great way to combine elements of straight arm ...
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5 Curl Press Complex for Wrist Strength

5CP Complex for Wrist Strength

5CP Complex for improving grip and wrist strength - you just have to decide where you want to include it ...
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Band Wrist Extension for Press Ups and Handstands

Band Wrist Extension for Press Ups and Handstands

Using the band to apply pressure and assist with easier and free movement into extension will help clients that have ...
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Advanced Prone Front to Rear Shoulder Mobility

Advancing the Prone Front to Rear

Taking the Prone Front to Rear exercise a little further with a focused effort on rotation at the ribs to ...
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Advanced Prone Front to Rear Shoulder Mobility

Hang and Dip Shrug Combo for Scapular Stability and Strength

Coach Grant Ford taking us through some of his scapula strengthening drills that he uses with clients. << Back to ...
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Protract and Retract Inverted Row

Protract and Retract Inverted Row

Protract and Retract (PR) Inverted Row exercise from coach Grant Ford- Grant uses this drill when he recognises weakness in ...
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Shoulder Prehab

Shoulder Prehab

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Single Arm Dumbell Press with Stick

Single Arm Dumbell Press with Stick

The stick driving into the ground is a great core exercise in it's own right. However when we look at ...
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Shoulder Extension Barbell Roll

Shoulder Extension Barbell Roll

Improving shoulder extension with the barbell is a good option when the gym floor is rubber and therefore too much ...
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Banded Squats

Banded Squats for Beginners

Banded squats is a far better introduction to squats than a box. It allows for support on both descent and ...
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Bulgarian Squat Setup

Bulgarian Squat Setup

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