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30/01/2026

Can you spot the difference between these two glute bridges?

They key difference is the activation of the core through a slight pelvic tilt, rolling your hips towards you.

By doing this, you activate your glutes far more, and reduce activation of the hamstrings.

How do you rate your glute bridge form?

28/01/2026

Improving pull-up form often starts before you even bend your arms.

In this video, we break down three exercises that focus on control, positioning, and muscle engagement rather than just getting reps done.

First are scap pull-ups, where the arms stay long while you isolate and control the movement through the scapula.

This helps build awareness of where the movement should start.

Next is the single-arm lat pulldown, performed slowly and with control.

Staying upright with an engaged core helps keep the focus on the lats rather than relying on momentum.

The final exercise is tuck pull-ups, with an emphasis on engaging the lats and holding briefly at the top of the movement to build control through the range.

Drills like these may help some people develop better pulling mechanics over time, depending on their strength and experience.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

26/01/2026

Glute bridges are often more about control than how high you lift.

👣 Feet set around shoulder-width
🦵 Knees actively pushing outward
🧠 A small pelvic tilt to support core engagement

In this video, we show how the movement should be a smooth up-and-down action through the glutes, rather than pulling the hips back toward the chest, which is a common compensation many people fall into.

Small technique adjustments like these may help some people feel achieve greater glute activation.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

22/01/2026

Does this remind you of your footy team warmup?

Maybe it's time you changed your technique....

20/01/2026

Core work doesn’t have to be one-size-fits-all.

Here are three hollow body hold variations you can use depending on your strength and control:

1️⃣ Traditional hollow hold
Legs low, back flat to the floor, core braced.

2️⃣ Loaded hollow hold
Same position, with a weight held overhead to increase the challenge.

3️⃣ Bent-knee hollow hold
Knees at 90°, arms in line with shoulders, a more accessible option that still targets core control.

These variations are commonly used to build trunk awareness and stability.

Hollow body is great as it can repeatedly be progressed and regressed based on needs.

Choose the version that allows you to maintain good form and controlled breathing.

As always, move within your comfort level and modify as needed.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

18/01/2026

When it comes to foam rolling the back, more movement isn’t always better.

Many people roll continuously up and down, which can help to identify sore spots, but slowing things down can make the process more intentional.

Try rolling gently until you find an area that feels tight or restricted, then pause and allow your body to settle on that spot.

From there, small and controlled left-to-right, or up and down, movements can help open the joints, reduce pressure or tension, rather than just rolling past the area.

This approach may help some people feel more comfortable and aware of what’s happening through the lower back.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

14/01/2026

Foam rolling your ITB and wondering why it hurts so much? You’re not alone.

Instead of aggressively rolling up and down the outside of the thigh, try targetting the actual muscles the ITB stems from - The TFL, which may be more comfortable to focus on

Try using a small ball (e.g. cricket ball)

Place it between your hip and the floor and simply rest on it , or place it between your hip and a wall, leaning into the ball, then add slow, controlled leg lifts up to about 90°

Slow and controlled is key. Pressure should always stay tolerable.

If you do choose to use a foam roller, try to sit on the roller and hold pressure, and move only when you feel the tension reduce, rather than rolling back and forth.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

12/01/2026

Achilles strength work doesn’t have to be complicated, but the details matter.

In this video, we run through three exercises we commonly used to load the Achilles in different ways.

The first is the barbell hip lock. The key here is keeping the front leg around 90 degrees, staying up on the balls of the back foot, and driving yourself upward into the bar rather than dropping through the ankle.

Next is the isometric hip lock, using a wall instead of a barbell. The setup is the same, but the focus is on loading, relaxing, and reloading the Achilles while maintaining control.

The final exercise is pogo hops, followed by a variation where you alternate legs forward and back. These focus on quick, spring-like stiffness through the ankle rather than height.

Exercises like these may be used to support lower limb strength and capacity for some people, depending on their needs and training stage.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

06/01/2026

Feel pull-ups more in your shoulders or biceps than your back? You’re not alone.

Many people experience shoulder discomfort during pull-ups when the lats aren’t properly engaged.

Without that engagement, the movement often shifts into the shoulders and arms instead of the primary muscles the exercise is known for.

🔹 Before you pull, think about setting the shoulders down and back

🔹 Initiate the movement by engaging the lats, rather than pulling with the arms

🔹 This can help shift the load toward the intended muscles and, for some people, make the movement feel more controlled

Focus on slow, deliberate reps and staying within a range that feels strong and stable for you.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

03/01/2026

Feel lunges mostly in your quads? You’re not alone.

Many people perform lunges by leading with the knee, which often shifts the load into the quads. An alternative approach some people find helpful is to lead with the hip instead.

🔹 Lead the movement by hinging slightly at the hip

🔹 Allow the knee to gently point outward as you lower

🔹 This can open up hip movement and encourage glute engagement, which is often the goal of the exercise

Focus on slow, controlled reps and staying within a range that feels comfortable and stable for you.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

01/01/2026

It only took him 2 weeks! After only a few weeks of attempts, one of our coaches, Chris, has been able to land a backflip!

30/12/2025

Foot tension? A ball under the foot is a simple self-management technique that may help some people feel more comfortable and mobile 👣

🔹 Key focus: keep a neutral ankle position - as your foot with naturally try to avoid the pain and shift out of positio

🔹 Mid-foot: if discomfort is felt around the Achilles region, try to work through the middle of the foot

🔹 Outer foot: for lateral ankle or outer foot tension

🔹 Inner foot: for medial foot, medial ankle, or arch-related discomfort

Try gently rolling while lifting the toes towards you to add controlled movement, pressure should always stay comfortable.

For personalised advice, chat with a qualified practitioner such as our team at The Rehab Plus.

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Kew, VIC

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