Joint Strengthening

FRC Exercise Library

Shoulder

Shoulder Internal Rotation

Improves chest press ceiling, rotator cuff mobility.

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Shoulder External Rotation

Rotator cuff (posterior) — helps shoulder impingement and overhead pressing.

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Hip

90/90 Hip Switch

Improves squat depth, tests hip internal/external rotation.

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Kneeling Hip Flexor Stretch

Relieves lower back pain caused by tight hip flexors.

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Spine

Open Books (Thoracic Rotation)

Improves golf swing power, reduces upper back stiffness.

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Bird Dog

Core and glute activation — helps lower back pain and coordination.

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Ankle

Ankle Dorsiflexion Mobilisation

Improves squat depth and knee tracking.

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Calf Raise Progressions

Builds genuine ankle strength and control through full range.

Video coming soon