The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core. It's an especially good move for those training for sports where you're expected to spin on a sixpence at speed, because it helps build the core strength to cope with twists and turns without getting injured.

This exercise should be utilised for athletes that sporting requirement require rotation such as; Tennis, Golf, Cricket even Sprinting. This allows you to create torque forces for movement as well as stability.

The Decline Press-up is a bodyweight exercise which focuses on the upper aspect of the Pectoral muscles as well as the anterior shoulder.

The Pike Press-up is a bodyweight exercise which focuses on a range of different muscles such as the Deltoid, Triceps, Pectorals, Lats, Serratus (Anterior/Posterior Inferior).

The Incline Press-up is a bodyweight exercise which focuses on the lower aspects of the Pectoral muscles as well as the back muscles.

Copenhagen Long Lever is an exercise that targets the adductor muscle groups and groin using a side plank variation. This is a progression from the short lever exercise.

Copenhagen Short lever is an exercise that focuses on the adductor groups and groin using the side plank variation. This is a regression from the long lever exercise.

The Reverse Crunch is an excellent exercise to activate the rectus abdominals (six-pack). Easy to set-up, targets other core muscle and is less stressful on the back and neck compared to crunches.