Low back

  • The Romanian deadlift & row is a compound exercise (combining the Romanian deadlift and the barbell row), suitable for all levels of training. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. During the in-season when training time is limited this compound exercise can save time.

  • The single-leg Romanian deadlift is an intermediate level exercise to strengthen the hamstrings, gluteus and back extensor muscles. The single-leg stance requires balance and proprioception and makes the exercise more sport-specific.

  • The single-leg Romanian deadlift & row is a compound exercise (combining the single-leg Romanian deadlift with the one-arm row) that emphasizes the cross-body connection even more. This exercise targets the entire posterior chain: hamstrings, glutes, the lower and upper back muscles. It is suitable for intermediate and advanced levels of training.
     

  • The staggered-stance Romanian deadlift targets the entire posterior chain and is suitable for all fitness levels. The staggered-stance Romanian deadlift & pull requires less balance and stability than a single-leg stance and is therefore a good progression to master the single-leg Romanian deadlift & pull. Due to the more stable staggered stance, more weight can be lifted, emphasizing more the strengthening of the upper back, compared to the single-leg Romanian deadlift & pull.

  • The TRX pull through strengthens the gluteus maximus and hamstrings and develops torso stability. This exercise is suitable for intermediate and advanced fitness levels.

  • The SB hip extension & leg curl is a beginner exercise to strengthen the gluteus maximus and hamstrings and develop torso stability.

  • The single-leg SB hip extension & leg curl is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. It is suitable for intermediate and advanced fitness levels.

  • The reverse back extension is an intermediate level exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles.

  • The TRX hip abduction strengthens the gluteus and hamstring muscles and develops torso stability. This exercise is suitable for all fitness levels.

  • The superband lateral walk is an intermediate level exercise to strengthen the muscles at the outside of your hips. This exercise also targets the quadriceps, hamstrings and back extensor muscles. The superband lateral walk adds more vertical resistance to the movement, placing a higher demand on the knee and hip extensor muscles.