Free exercise prescriptions from Daryl Leong — written in the same detail he provides to his clients. Filter by body area, goal, or difficulty to find what you need.
21 exercises found
Great for desk workers and anyone who sits for long periods. Opens up the chest and upper back to counteract the forward-rounded posture that builds up through the day.
A simple but powerful drill to restore rotational movement through the mid-back. Essential for athletes and anyone who notices stiffness when turning their torso.
One of the most effective ways to restore extension through the upper back. Particularly useful if you feel stiff after a long day at a desk or after heavy pressing work.
Targets the deep hip flexors while keeping the lower back stable. A go-to for anyone with hip tightness, anterior pelvic tilt, or lower back pain that worsens with sitting.
Addresses both internal and external hip rotation in one position. Excellent for people with tight hips from running, cycling, or prolonged sitting.
The foundation of all posterior chain movements — deadlifts, kettlebell swings, Romanian deadlifts. If you can't hinge well, you'll compensate through your lower back. This drill teaches the pattern safely.
One of the most effective hip flexor and quad stretches available. Particularly valuable for runners, cyclists, and anyone who sits for extended periods.
A staple for shoulder health. Activates the rear deltoids and mid-traps — the muscles responsible for pulling your shoulders back and maintaining good posture.
CARs are the gold standard for maintaining and building shoulder joint health. They take the shoulder through its full available range under tension — keeping the joint healthy and mobile.
Trains the serratus anterior and lower trapezius — two muscles critical for healthy shoulder blade movement and overhead function. A must-do for anyone with shoulder impingement or poor posture.
One of the first exercises prescribed after knee surgery or for patellofemoral pain. Activates the VMO (inner quad) and teaches the knee to fully extend under load — a movement pattern many people lose after injury.
An isometric knee exercise that loads the patellar tendon and quad without compressing the knee joint. Highly effective for patellar tendinopathy and general knee strengthening.
The most evidence-backed exercise for Achilles tendinopathy and ankle strength. The eccentric (lowering) phase is where the real benefit lies — don't skip it.
The dead bug is one of the safest and most effective exercises for lower back pain. It trains deep core stability while teaching your limbs to move independently of your spine.
A classic for good reason. The bird dog trains the posterior chain and deep stabilisers while challenging your ability to keep the spine neutral under load.
Developed by Dr. Stuart McGill, this is the safest abdominal exercise for people with lower back pain. Unlike a standard crunch, it keeps the lumbar spine in neutral and avoids disc compression.
The Pallof press trains the core to resist rotation — which is how it functions in real life and sport. Far more functional than a standard crunch.
Combines lateral core stability with glute med activation — a powerful combination for anyone with lower back pain, IT band issues, or hip weakness.
The goblet squat is the best teaching tool for squat mechanics. The counterbalance of the weight in front allows you to sit deeper with better posture, making it perfect for beginners and as a warm-up for experienced lifters.
One of the most important exercises for posterior chain strength and hamstring health. When done correctly, it's also an excellent lower back strengthener and injury prevention tool.
The Turkish get-up is one of the most complete exercises in existence — it trains shoulder stability, hip mobility, core strength, and movement quality all in one. Daryl uses this as a diagnostic tool as much as a training exercise.
These exercises are a starting point. For a program tailored to your specific injury, goals, and training history — book a consultation with Daryl.