5 Undertrained Movements

After training athletes for over 15 years I have noticed that most come to me with very little experience training these movements:

1 - Neck Extension Exercises

I believe direct neck exercises are becoming increasingly important in my youth athletes as their lives are becoming more anterior dominant with cellphones taking over their lives. I like to train these in the higher rep ranges (12-15).

2 - Lower Back Endurance

Train your body with intensity, and your lower back with endurance is one of my favourite quotes in the gym. These back extension holds work well to achieve that goal and function as a ‘posterior chain plank’.

3 - Heavy Shoulder Health

Most time I see athletes do their shoulder health workout they don’t workout with an intensity, I like training shoulder health exercises (external rotations, trap 3…etc.) heavy like any other movements - as long as there is no pain.

4 - Tibialis Anterior Work

I have had great success in reducing knee and ankle plain in my jumping athletes once direct tibialis anterior work is introduced, these can either be standing against a wall or with a machine like in the

5 - Copenhagen Planks

Adductors are notoriously undertrained in the gym, and Copenhagen plank variations are my favourite tool to work them. They can be easily regressed and progressed, and made dynamic or isometric.


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