This is a list of exercises that can be added into your training and the benefit.
WARNING: Please be mindful of niggles or injuries that may impact your ability to exercise and please see your GP or physiotherapist if you have any pain or issues from lifting weights.
Each drill and exercise can be done in conjunction with your regular training. To see results, I recommend performing this program twice a week. Each week of the program includes 3-4 exercises to be performed as a set.
Whilst I recommend doing the program twice a week, once weekly can be sufficient to see changes, and I wouldn't recommend any more than three times per week, especially if you are training on top of these sessions.