https://hexahealthhub.com.au monthly 1 https://hexahealthhub.com.au/about monthly 0.7 https://hexahealthhub.com.au/book monthly 0.9 https://hexahealthhub.com.au/conditions monthly 0.7 https://hexahealthhub.com.au/education monthly 0.7 https://hexahealthhub.com.au/education/youtube monthly 0.7 https://hexahealthhub.com.au/faq monthly 0.7 https://hexahealthhub.com.au/fees monthly 0.7 https://hexahealthhub.com.au/online-systems monthly 0.7 https://hexahealthhub.com.au/performance monthly 0.7 https://hexahealthhub.com.au/programs monthly 0.7 https://hexahealthhub.com.au/services monthly 0.7 https://hexahealthhub.com.au/treatment monthly 0.7 https://hexahealthhub.com.au/education/exercise-library Back Squat https://hexahealthhub.com.au/videos/back-squat.jpg The foundational lower-body strength lift, loading the quads, glutes and trunk through a full squat pattern. https://hexahealthhub.com.au/videos/back-squat.mp4 yes Goblet Squat https://hexahealthhub.com.au/videos/goblet-squat.jpg A beginner-friendly squat holding a dumbbell or kettlebell at the chest — great for depth and control. https://hexahealthhub.com.au/videos/goblet-squat.mp4 yes Trap Bar Squat https://hexahealthhub.com.au/videos/trap-bar-squat.jpg A trap-bar loaded squat — more upright than a deadlift, loading the quads and glutes with a joint-friendly, easy-to-learn setup. https://hexahealthhub.com.au/videos/trap-bar-squat.mp4 yes Trap Bar Deadlift https://hexahealthhub.com.au/videos/trap-bar-deadlift.jpg A hip-dominant pull from inside a trap bar, loading the glutes, hamstrings and back with less strain than a straight-bar deadlift. https://hexahealthhub.com.au/videos/trap-bar-deadlift.mp4 yes Romanian Deadlift https://hexahealthhub.com.au/videos/romanian-deadlift.jpg A hip-hinge that targets the hamstrings and glutes through a controlled loaded stretch. https://hexahealthhub.com.au/videos/romanian-deadlift.mp4 yes Barbell Hip Thrust https://hexahealthhub.com.au/videos/hip-thrust.jpg The premier glute-building exercise, driving the hips into extension against load. https://hexahealthhub.com.au/videos/hip-thrust.mp4 yes Bulgarian Split Squat https://hexahealthhub.com.au/videos/bulgarian-split-squat.jpg A single-leg squat with the rear foot elevated — brutal for quads, glutes and balance. https://hexahealthhub.com.au/videos/bulgarian-split-squat.mp4 yes Nordic Curl https://hexahealthhub.com.au/videos/nordic-curl.jpg A knee-flexion hamstring curl with a slow, controlled lower. https://hexahealthhub.com.au/videos/nordic-curl.mp4 yes Soleus Calf Raises https://hexahealthhub.com.au/videos/soleus-calf-raise.jpg A bent-knee calf raise biasing the soleus — the deep calf muscle that absorbs huge load with every running stride. https://hexahealthhub.com.au/videos/soleus-calf-raise.mp4 yes Slow Bottom-Half Calf Raises https://hexahealthhub.com.au/videos/bottom-half-calf-raise.jpg A full-range calf raise with the bottom half lowered extremely slowly — no bounce, loading the deep stretch. https://hexahealthhub.com.au/videos/bottom-half-calf-raise.mp4 yes Single-Leg Glute Bridge https://hexahealthhub.com.au/videos/single-leg-glute-bridge.jpg A single-leg glute exercise for activation or strength — bodyweight to switch the glutes on, or a dumbbell on the hips to load it. https://hexahealthhub.com.au/videos/single-leg-glute-bridge.mp4 yes Hip Flexion Raises https://hexahealthhub.com.au/videos/hip-flexion-raises.jpg Loaded single-leg hip flexion — driving the knee up with a kettlebell or band. https://hexahealthhub.com.au/videos/hip-flexion-raises.mp4 yes Bulgarian Hip Hinge https://hexahealthhub.com.au/videos/bulgarian-hip-hinge.jpg A single-leg hinge with the rear foot elevated — loading the hamstring and glute of the front leg through a controlled hip hinge. https://hexahealthhub.com.au/videos/bulgarian-hip-hinge.mp4 yes Suitcase Lunges https://hexahealthhub.com.au/videos/suitcase-lunges.jpg A walking lunge holding a single weight at your side — loading the legs while the offset load challenges the trunk and hip to stay square. https://hexahealthhub.com.au/videos/suitcase-lunges.mp4 yes High Box Step Up https://hexahealthhub.com.au/videos/high-box-step-up.jpg A step-up onto a high box through a big range, building single-leg strength and power. https://hexahealthhub.com.au/videos/high-box-step-up.mp4 yes Plank https://hexahealthhub.com.au/videos/plank.jpg An isometric hold building deep trunk stability and endurance. https://hexahealthhub.com.au/videos/plank.mp4 yes Pallof Press https://hexahealthhub.com.au/videos/pallof-press.jpg An anti-rotation core exercise — press a cable or band straight out while the trunk refuses to twist toward it. https://hexahealthhub.com.au/videos/pallof-press.mp4 yes Copenhagen Plank https://hexahealthhub.com.au/videos/copenhagen-plank.jpg A side-plank with the top leg on a bench — one of the best exercises for the adductors (inner thigh). https://hexahealthhub.com.au/videos/copenhagen-plank.mp4 yes Copenhagen Plank — Oblique Crunch https://hexahealthhub.com.au/videos/copenhagen-oblique-crunch.jpg A Copenhagen plank with an oblique crunch layered on top. https://hexahealthhub.com.au/videos/copenhagen-oblique-crunch.mp4 yes Cable Lunge to Rotation https://hexahealthhub.com.au/videos/cable-lunge-to-rotation.jpg An anterior-sling drive — lunge and rotate a cable across the body, connecting opposite arm and leg through the anterior oblique sling. https://hexahealthhub.com.au/videos/cable-lunge-to-rotation.mp4 yes Cable Runningman https://hexahealthhub.com.au/videos/cable-runningman.jpg A posterior-sling movement — connecting the opposite glute, lat and arm through the posterior oblique sling. https://hexahealthhub.com.au/videos/cable-runningman.mp4 yes Couch Stretch https://hexahealthhub.com.au/videos/couch-stretch.jpg A deep hip-flexor and quad stretch with the rear foot up a wall or bench — opens the front of the hip before you load it. https://hexahealthhub.com.au/videos/couch-stretch.mp4 yes Deep Squat + Thoracic Rotation https://hexahealthhub.com.au/videos/deep-squat-thoracic-rotation.jpg Sit into a deep squat and reach one arm to the ceiling — opening the hips, ankles and mid-back in one movement. https://hexahealthhub.com.au/videos/deep-squat-thoracic-rotation.mp4 yes World's Greatest Stretch https://hexahealthhub.com.au/videos/worlds-greatest-stretch.jpg A full-body flow through a lunge, hip opener and thoracic rotation. https://hexahealthhub.com.au/videos/worlds-greatest-stretch.mp4 yes Pigeon Stretch https://hexahealthhub.com.au/videos/pigeon-stretch.jpg A glute and deep-hip-rotator stretch with the front shin across and the back leg long. https://hexahealthhub.com.au/videos/pigeon-stretch.mp4 yes Single-Leg Hamstring Stretch https://hexahealthhub.com.au/videos/single-leg-hamstring-stretch.jpg A targeted hamstring stretch with one leg extended — opening the range you drive through every stride. https://hexahealthhub.com.au/videos/single-leg-hamstring-stretch.mp4 yes Standing Squat to Hamstring Stretch https://hexahealthhub.com.au/videos/standing-squat-to-hamstring.jpg A dynamic flow from a deep squat up into a straight-leg hamstring stretch — mobilising hips and hamstrings together. https://hexahealthhub.com.au/videos/standing-squat-to-hamstring.mp4 yes Box Jump https://hexahealthhub.com.au/videos/box-jump.jpg An explosive jump onto a box — driving hard into full triple extension (ankle, knee, hip) to prime the body. https://hexahealthhub.com.au/videos/box-jump.mp4 yes Single-Leg Pogos https://hexahealthhub.com.au/videos/single-leg-pogos.jpg Fast, springy single-leg hops — on and off a plate with the back foot raised — building calf and tendon stiffness. https://hexahealthhub.com.au/videos/single-leg-pogos.mp4 yes monthly 0.7 https://hexahealthhub.com.au/services/physio monthly 0.8 https://hexahealthhub.com.au/services/rehab monthly 0.8 https://hexahealthhub.com.au/services/massage monthly 0.8 https://hexahealthhub.com.au/services/needling monthly 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