Our Blog

Combining Upper Body and Core Conditioning - Static Chin With Knee To Elbow Reach The below exercise demonstrated by osteopath Heath Williams of Principle Four Osteopathy was first introduced to Heath by Melbourne Calisthenics owner Alex Jenkins.  This is a great...

Anterior Dumbbell Step Up In function we are required to walk up and down stairs and or load the body unilaterally i.e. lunging on a daily basis.  The anterior step up is a great functional exercise to include in ones strength and conditioning of the lower limb...

Movement Screening - The Overhead Squat The overhead squat is probably one of my favourite movements to use to screen someone.  It requires coordination, mobility and stability of the upper body, core and lower body and one can break down the overhead squat to...

The Box Squat Below is an example of a bodyweight box squat that I will often get many of my clients performing.  The main reason I prescribe this exercise is that i want to give them a squatting variation where it loads up their posterior chain (gluteals and...

Using Bands To Create More Glute Activation On The Bench Press Recently I have been reviewing my bench press technique and I have realised that I am not engaging my hips and feet to assist with stability and drive when bench pressing.  This has been partly related to...

A Quick Look At Achilles Tendinopathy   Achilles tendinopathy is a condition affecting the tendon of the lower limb that joins the calf muscles (gastrocnemius) onto the calcaneus. Achilles tendinopathy is an overuse injury that typically occurs in those...

Thoracic Spine Mobility Drill With Overhead Bar Hold The following exercise was first shown to me by crossfit coach Andy Trinh of Vault Performance - Crossfit 224  in the Melbourne CBD.  It requires the individual to hold the bar overhead as they would in the overhead...

Elevated Kettlebell Deadlift The deadlift is a great exercise to perform and often it will be left out of the program because an individual may not have the necessary range of motion to perform it from the floor.  From my point of view, I dont think this is...

Powerband Hip Hinge Movement Prep Movement prep should be a part of any good strength and conditioning program.   The aim of the movement prep (warm up) is to raise the body's core temperature, introduce some sweat and have the body primed to train.  In the video...

Lateral Single Leg Step Up The step up exercise is a great exercise for training unilateral lower limb strength whilst demanding a stable torso.  This exercise is most commonly prescribed with the individual stepping forward and back down to the ground in the sagittal...

Ab Roller Progressions The Ab Roller is one the more common exercise tools used in the strength and conditioning environment to train the core.  It involves the individual placing their hands on the wheel and having to roll it away from their centre of gravity and...

Single Leg Training For Athletic Performance I was recently reading the journal article titled " Single-Leg Training for 2-Legged Sports: Efficacy of Strength Development in Athletic Performance" that was written by Juan Carlos Santana in the Strength and Conditioning...