TIMESTAMPS ⏱

00:00 Intro

00:57 Spanish Squat-Isometric

1:58 Wall Squat

3:50 Declined Single Leg Squat 

 

All that jumping around leading to Jumper’s Knee? Are you experiencing pain right below your knee cap? In this video, we take you through two exercises you need to be doing for rehab and why you need to be doing them. Check it out, and share with a friend or teammate! 

TIMESTAMPS ⏱

0:00 Intro

1:03 Lat Insertion Points 

1:46: Wall Lat Stretch

3:14 Lat Stretch with Band

 

Stretching your lats can feel overwhelming because, “lat’s” face it, the lats are a big muscle with lots of points of insertion, so where do we start? 

 

Luckily, we broke it down for you! Join Lauren and Arash as they take you through their favorite passive lat stretch as well as their favorite active lat stretch. Give both a try and let us know which you like better, either way, “lat’s” get after it! 

 

Want to improve your overhead mobility further? https://theprehabguys.com/program-overhead-mobility-overhaul/

 

TIMESTAMPS ⏱

0:00 Intro

1:20 Squat Med Ball Slam-Front

1:44 Rainbow Med Ball Slam-Alternating

2:11 Double Inside Hop to Med Ball Throw

2:49 Prehab Golf Program 

 

Looking for a new way to improve strength and power but are bored with your routine? Look no further! A med ball workout can be just what you are looking for to add a little excitement back into your workout. With focus on strength-speed, adding in a few of these exercises can give you that core workout you didn’t know you needed. Don’t have a med ball? We’ve got you covered! Watch this video to learn more!

 

Looking to further challenge your core? https://theprehabguys.com/program-core-prehab/

TIMESTAMPS ⏱

0:00 Intro

1:02 Shoulder Rhythmic Stabilization

2:15 1/2 Kneeling 90/90 Ball Toss

2:23 Chest Pass Wall Ball

2:34 Overhead Wall Ball Throw

3:58 Punch and Row

4:26 Bow and Arrow

 

Looking to improve that serve? Maybe you want to improve your throw? Maybe you want to beat Craig in a game of trash can basketball? Well we have designed this video with you in mind. Check out a few of our favorite exercises to improve your shoulder strength as an athlete, and share with a teammate! 

 

If you are dealing with shoulder pain, it’s important to perform the necessary exercises needed to relieve symptoms. Check out our shoulder program to get rid of that pesky pain today! 

https://theprehabguys.com/shoulder-prehab-program/

TIMESTAMPS ⏱

0:00 Intro

1:27 Seated First Rib Mobilization with Strap 

3:07 Anterior Scalene Stretch

4:40 Supine First Rib Mobilization with Overhead Shoulder Flexion

6:04 Rib Mobilization with Bar and Overhead Shoulder Flexion 

 

Have you been experiencing neck pain but nothing seems to be helping? Maybe you can’t get that last little bit of shoulder pain to go away when reaching overhead? Let’s get after that first rib! 

 

Your first rib sits slightly under your collarbone and when elevated, can affect how the AC joint of the shoulder moves as well as your neck movement with rotation! If you have been dealing with persistent neck discomfort, give these exercises a try and let us know what you think! 

 

Think you need a little extra TLC? Check out our Neck and Mid-back [P]rehab Program  https://theprehabguys.com/neck-mid-back-program/

TIMESTAMPS ⏱

0:00 Intro

1:43 POLICE Principle

2:24 4-Way Ankle Isometrics

4:14 Standing Ankle Weightshifts

5:27 Multi-Direction Ankle Motion Toe Tap

6:16 Single Leg Balance Kettlebell Handoff

 

Foot & Ankle [P]rehab Program https://theprehabguys.com/foot-ankle-prehab-program/

 

Well this video may not help you get out of a speeding ticket, it will help you recover from an acute ankle injury! Check out this video for some of the best exercises to perform early on in an ankle injury and then how to best progress!

TIMESTAMPS ⏱

0:00 Intro

1:16 Side Plank with Shoulder External Rotation 

2:37 Shoulder Y’s Swissball 

4:16 Floor Serratus Slide Foam Roll

5:21 Quadruped Thoracic Rotation

6:34 Supine Pec Stretch Foam Roll

 

Bicep tendinitis got ya down this summer? Take a peek at these exercises and see if they can help you say goodbye to biceps pain! This video focuses on strengthening of the scapular muscles, strengthening of muscles that assist with overhead flexion, chest mobility, and thoracic rotation to get that bicep tendon and shoulder feeling good! 

 

Need more tips and tricks for shoulder health? Check out our shoulder program https://theprehabguys.com/shoulder-prehab-program/

TIMESTAMPS ⏱

0:00 Intro

1:02 Single Leg Bridge with Hip Flexor Isometric

1:47 Standing Hip Flexor Liftoff

3:27 Plank with Leg Lift 

4:38 Standing Psoas March w/ Band 

 

Got Strain? Muscle strains can feel very frustrating and feel as if they are never going to improve! Well today is your lucky day, we have some of the best exercises for hip flexor strains in this video! Give them a try, we hope to see you out on the field! For more guidance check out our hip program! https://theprehabguys.com/hip-prehab-program/

TIMESTAMPS ⏱

0:00 Intro

1:03 Is cracking your joints bad?

1:51 Scorpion Stretch

2:37 Quadruped Thread the Needle

3:22 Thoracic Spine Foam Roll 

4:18 World’s Greatest Stretch

 

Ever wonder why your body sounds like Rice Krispies in the morning with all that snapping, crackling and popping? Curious as to if this is normal and healthy? Check out this video to learn all about why our joints pop and if it is good for your body! 

 

Learn more about our thoracic spine mobility program here

https://theprehabguys.com/program-thoracic-spine-mobility-overhaul/

 

Video edited by: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

0:00 Intro

1:00 Prone Press Up

2:21 Supine Pelvic Tilt 

4:02 Bird Dog

5:33 Half Kneeling Hip Flexor Stretch

 

So that MRI report says you have a herniated disc? Now what? In this video, Lauren and Mike dive into what it means when you have a disc herniation but more importantly, what can be done to manage your symptoms and decrease your pain early on! This video provides the best ways to treat disc herniations! 

 

Remember, during the acute phase of low back pain it’s important to stay active but active within a range that is comfortable for your body! Respect what you are feeling each minute, hour, and day and work through motion that your body can tolerate at that time. These exercises are designed to get you working through a range that is beneficial in managing and decreasing discogenic pain! What are you waiting for? Give these exercises a try! 

 

Want more? Try our back [P]rehab program! https://theprehabguys.com/program-low-back-prehab/

TIMESTAMPS ⏱

0:00 Intro

1:45 Pigeon Stretch

2:57 Quadruped Lateral/Posterior Hip Mobilization-Band

5:36 Eccentric Kettlebell Lower Thomas Test 

7:12 Lateral Lunge-Slider 

Femoroacetabular impingement (FAI), tough name to same, sometimes an even harder condition to treat and manage. To learn more about FAI, check out this video for some of the best exercises that can be performed to treat this condition! Did someone say Arash got a tan?

 

Want to improve your hip mobility further? Check out our Hip Mobility Overhaul Program here https://theprehabguys.com/program-hip-mobility-overhaul/

 

Video edited by: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

0:00 INTRO

2:20 Dynamic Hamstring Eccentric Kettlebell Lower 

4:15 Hinge and Reach

5:34 Hamstring Sweeps

 

Could stretching be limiting your athletic performance? Curious as to how to stretch the right way? This video will answer all those questions and more! 

 

Static stretching is important…when it is needed. If you aren’t dealing with an injury or range of motion limitation that requires a change in tissue length, studies show that dynamic stretching to improve neuromuscular patterns may be more beneficial! 

 

Follow along as Lauren explains the importance of both static stretching and dynamic stretching and takes you through some of her favorite dynamic hamstring stretches! 

 

Lean more about our Hip Mobility [P]Rehab Program here

https://theprehabguys.com/hip-prehab-program/

 

Video edited by: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

Intro 0:00

Barbell Deadlift  0:58

Barbell Bench  2:42

Barbell Squat & Overhead press  3:37

Bloopers 5:42

 

Got back pain with lifting weights?! There is nothing more frustrating than having your workout derailed because your back cannot tolerate a lift. Trust us, we’ve been here before and we’ve also had countless patients with the same issue too. We felt compelled to make a video just for you!

 

Join us as we breakdown the most common lifts in the gym to be limited by back pain. More importantly, we educate you on the common contributing factors, alternative exercises you can perform to still get a lift in, and tips to help you eliminate back pain with these common exercises!

 

Video edited by: https://www.instagram.com/aesthetic_al/

 

TIMESTAMPS ⏱ 

0:00 Intro

1:16 Single Leg Hop

2:05 Lunge with Band

2:29 Standing Clams with Ball Toss

3:38 Bloopers

 

Knee Valgus Is Bad: Fact or Myth For Predicting ACL Injuries? Check out this youtube video to get our thoughts surrounding knee valgus. Want to decrease your chance of injuring your ACL? This video includes four MUST DO exercises to decrease your risk of injury and learn how to control knee valgus. Let’s keep those knees healthy and strong, and keep you on the field!

 

Looking to further bulletproof your knees? Check out our Knee Prehab program to learn all the best tips, tricks, and exercises for your knees! 

 

Lean more about our Knee [P]Rehab Program here – https://theprehabguys.com/knee-prehab-program/

 

ARTICLE: https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-020-03552-3#:~:text=those%20described%20above.-,Conclusion,published%20study%20examining%20this%20relationship.

 

Video Edited By: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱ 

Intro: 0.00

Toe Spreaders: 1:07

Big Toe Lift off: 1:26

Great Toe Distraction with Flexion and Extension: 1:54

Calf Raise onto Big Toe 2:10

Walking Lunge 3:03

Don’t let Fido miss another walk due to your toe pain! With these four must do exercises, you will be back to walking around the block in no time, and Fido will be one happy pup! Learn the secret to why you are having toe pain and what can be done plus more in this youtube video. 

Curious as to how you can further improve ankle and toe mobility? Look no further! Our Ankle Prehab Program has just what you need! 

 

https://theprehabguys.com/foot-ankle-prehab-program/?gclid=CjwKCAjw6qqDBhB-EiwACBs6xzYvcMdiR_ZlkOQnSupAygBJqizKijVIRMmxo5944pc-YmSCRgBIXxoCkGwQAvD_BwE

 

Video Edited by: https://www.instagram.com/aesthetic_al/

TIMESTAMPS  ⏱

Intro: 0:00

How To Perform The Nordic Hamstring Curl 0:50

Assisted Nordic Hamstring Curl 4:14

Bloopers 7:30

Hamstring injuries are among the most common non-contact injuries in sports. It is important to train hamstring muscles optimally in order to prevent these injuries from occurring. In this video, we’re going to show you how to strengthen your hamstrings with the nordic hamstring curl.

The exercises in this episode include:

Nordic Hamstring Curl

Assisted Nordic Hamstring Curl 

 

 Try these exercises and let us know how your Hamstring feels!

 

Hamstring [P]Rehab Program – 

https://theprehabguys.com/program-hamstring-prehab/

 

Video Edited By: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

0:00 INTRO

0:48 FOLLOW ALONG STARTS

5:50 BLOOPERS

Are you warming-up before you work out? Yeah, we didn’t think so. Well you’re in luck! We have developed a workout for any type of athlete and we want you to give it a shot! This warm-up is sure to get you ready to move!

 

Lean more about our Knee [P]Rehab Program here – https://theprehabguys.com/accessory-running/

 

Video edited by: https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

0:00 Intro

0:38 Knee Extensions Safe?

2:15 Knee Extensions Functional?

5:18 Bloopers

The knee extension machine is present in most gyms across the United States. While many people use this machine, many others do not for fear of causing damage to their knees. Why is it that some people fear the knee extension machine? Is it safe to use? Is it a useful tool? Is it “functional” ? This video will teach you why the knee extension machine is safe, why it can be crucial to overcoming knee pain, and how to include it in your exercise or rehabilitation program!

 

[P]REHAB KNEE PROGRAM: https://theprehabguys.com/knee-prehab-program/

Video Edited by: https://www.instagram.com/aesthetic_al/

HOW: Set up an elevated surface that you will lean onto. The lower the surface the more challenging the plank will be. Place your elbow on the surface and make sure your feet, hips, and shoulders are in line with each other. Lift your bottom leg off of the ground, hold the plank position with your top leg and core muscles. 

 

FEEL: You should feel your inner thigh muscles on the top leg and core working. 

 

COMPENSATION: Don’t let your hips drop, keep everything in line with each other.

HOW: Loop a band around both of your feet. Get into the push-up/plank position with your hands on the ground underneath your shoulders and toes pushing into the ground keeping your body in a straight line. From here, keep your back flat as you alternate bringing one knee up to your chest and back to the starting position. 

 

FEEL: You should feel your core, hip flexor, and shoulder muscles working. 

 

COMPENSATION: Don’t let your hips drop down, keep your core and shoulder muscles engaged as you alternate driving your knee up

HOW: Kneel down on the ground next to a swissball. Get into the quadruped position with your knees on the ground under the hips, and your hands on the ground under your shoulders. Place one arm up in a diagonal direction on top of the swissball. Roll forward a bit and feel a comfortable stretch in the front of your shoulder and pec muscles. Hold that for as long as prescribed. 

 

FEEL: You should feel a stretch in the front of your shoulder and chest area. 

 

COMPENSATION: Don’t shrug your shoulders. Find the best position to stretch the front of your shoulder and hold that.

HOW: Position yourself in the quadruped position with your knees under the hips and hands on the ground under your shoulders. Place a band under one knee and grab the other end of the band with the opposite hand. From here, keep your back flat and other hands on the ground as you pull the band up in a diagonal motion creating part of a “Y”. Try to keep your thumb up and squeeze your shoulder blade as you bring the band up. 

 

FEEL: You should feel your shoulder and core muscles working. 

 

COMPENSATION: Don’t arch your back, keep it flat.

HOW: Start in a quadruped position with your hands on the ground underneath your shoulders and your knees under your hips with the toes pushing into the ground. Place a slider underneath each foot. Push into the ground lifting your knees slightly off the ground. From here, keep your core engaged as you push yourself backwards while your feet and legs move along with you.  

 

FEEL: You should feel your shoulder and core muscles working.   COMPENSATION: Don’t let your knees hit the ground or arch your back while you move backwards and return to the starting position.

HOW: Get set up by lining up your body properly first! Lie on your side, place your elbow and forearm on the ground directly underneath your shoulder. Place your top leg’s foot in front of your bottom leg’s foot.  Align your bottom leg’s foot/ankle with your hip and shoulder as you engage your core, push into the ground lifting your hips up making a straight line. 

 

FEEL: You should feel your core and shoulder muscles working. 

 

COMPENSATION: Don’t let your neck or hips sag down.

HOW: Place a foam roller on the ground and position it below your knees at the top part of the lower leg. Place your hands or forearms on the ground and roll up and down on the muscle in the front part of your lower leg. You can also bend your knees and sit on top of the roller for a more intense roll on that muscle.  

 

FEEL: You should feel a massage-like feeling on the tibialis anterior muscle. 

 

COMPENSATION: Don’t roll too fast or too slow.

HOW: Place a lacrosse ball on the ground. Keep the ball off any bones and sit on the ball. Cross the leg you are rolling over the other knee. Apply pressure to your glute with your bodyweight and roll around to help release any tighter spots you have in that area. 

 

FEEL: You should feel a massage-like deep pressure in your glute from the ball. 

 

COMPENSATION: Don’t roll too fast, find some spots that you can let the ball help release.

HOW: Place a foam roller on the ground and then lay on top, face down, with the roller being at the top of your hip. Use your hands and opposite foot as a guide to roll your body up and down focusing the roller on your hip flexor muscle group. Perform this for as long as prescribed. 

 

FEEL: You should feel a massage-like pressure on your hip flexor muscles. 

 

COMPENSATION: Don’t roll too fast or too slow, find the right speed to help release tightness in that region.

HOW: Get set up by lining up your body properly first! Lie on your side, place your elbow and forearm on the ground directly underneath your shoulder. Keep your hip in line with your shoulder as you bend the bottom leg’s knee. Align your top leg’s foot/ankle with your hip and shoulder as you engage your core, push into the ground lifting your hips and bottom leg off of the ground. Hold that plank position for as long as prescribed. 

 

FEEL: You should feel your core and the top leg’s inner thigh muscles working the most. 

 

COMPENSATION: Don’t let your hips drop down as you push into the ground with your elbow and foot. Keep your body in a straight line.

Timestamps ⏱

0:00 Intro

1:04 Soleus & Foot Intrinsics Stretch

2:02 Runners Knee Calf Stretch

3:04 IT Band Syndrome Quadriceps Stretch

3:57 Groin Butterfly Stretch

4:51 Dynamic Half Kneeling Stretch

5:53 Tall Kneeling Quadriceps Stretch

7:03 BLOOPERS

 

The secret to the best cool down routine after running is in this video! Be ready to participate and simply hit play to join Craig going through the best stretches you should do after running and more importantly learn why. We will walk you through the routine while educating you how each stretch can help with common running injuries and what else you should be considering to do in between your runs!

 

RUNNING [P]REHAB PROGRAM: 

https://theprehabguys.com/accessory-running/

 

Video By: 

https://www.instagram.com/aesthetic_al/

TIMESTAMPS ⏱

0:31 Intro

1:23 Runners Reverse Lunge to Overhead Press

2:36 Runners Step Up with Hop

3:16 Runners Depth Jump to Reactive Lateral Hop

4:07 Runners at Wall

4:59 Want to further improve your strength and speed as a runner?

 

Runners…do you have a need…a need for speed? Check out this video to find the missing link to your training program to further develop your speed. After integrating these exercises into your program, you can expect fewer injuries and some speedy miles in your future. Looking to develop your speed AND your strength as a runner? Look no further, our Running Prehab Program has just what you need to keep your shoes laced up, and happy miles under your feet. Give these exercises a try and let us know how they go! We can’t wait to see you at the finish line! Happy running!

 

Learn more about our Running [P]Rehab Program here – https://theprehabguys.com/accessory-running/

 

Video by: https://www.instagram.com/aesthetic_al/

Time Stamps ⏱

0:00 Intro

1:07 – Exercise 1 Wrist Extension

2:52 – Exercise 2 Wrist Extensor Stretch

4:01 – Exercise 3 Wrist radial deviation

 

Tennis elbow, which in the medical world is referred to as Lateral Elbow Tendinopathy (LET) or lateral epicondylalgia, is one of the most common elbow injuries. As common as lateral elbow pain may be, it can be an absolute nuisance to treat and live with. It doesn’t just affect and cause pain with a tennis backhand but also shaking hands, grabbing dishes, typing, gripping, writing, and you name it. In this episode, you’ll learn our favorite rehab exercises for this issue. 

The exercises in this episode include:

Wrist Extension. Isometrics are a great starting point and low barrier to entry when dealing with elbow pain. Begin in slight wrist extension while performing these holds. You can progress into isotonic exercises, meaning you are performing the exercise through a range of motion. As you feel comfortable you can further progress by using a load, shown here by using a dumbbell. 

Wrist Extensor Stretch. Follow along with this video for 2 great stretches. Proceed with caution, if you have a flared-up tendon, stretching may further aggravate the tissue. Try these 2 amazing stretches and let us know if you feel it in the right spot.

Wrist Radial Deviation. The ECRB muscle (the most common pain generator in tennis elbow) performs radial deviation in addition to wrist extension. Use a dumbbell, broomstick, or anything else that you would like to help strengthen this motion. 

Try these exercises and let us know how your elbow feels!

 

[P]Rehab your elbow with our Elbow, Wrist, & Hand [P]Rehab Program – 

https://theprehabguys.com/elbow-wrist-and-hand-prehab-program/

 

Learn More about Tennis elbow here – https://theprehabguys.com/tennis-elbow-prehab/

 

Video created by: 

https://www.instagram.com/aesthetic_al/

Timestamps ⏱

0:00 Start

0:26 What is Plantar Fasciitis

0:47 How To Calm It Down

3:34 Long Term Treatment

Plantar fasciitis killing you as you walk around in the morning? Does it seem to disappear and then suddenly disappear after a fun, active day?

We’re going to tell you all you need to know about plantar fasciitis. What it is (and what it isn’t), how to make it feel better INSTANTLY, and more importantly, how to keep it away permanently!

 

Foot and Ankle program: https://theprehabguys.com/foot-ankle-prehab-program/

Video edited by: https://www.instagram.com/aesthetic_al/

HOW: Anchor a band to a wall or strong item in a low position. Grab onto the band with one hand. Get into a tall  plank position with your hands on the ground and elbows locked out underneath your shoulders.  While having the opposite arm and both feet in contact with the ground, perform a row by letting your arm holding the band go straight up overhead, then pulling the band back by your side. 

 

FEEL: You will feel your core, shoulder, and upper back muscles working. 

 

COMPENSATION: Try to keep your butt down, but slightly shifting your weight to the opposite side while pulling the band is okay.

HOW: Start by lying on your back with one arm straight up from your chest balancing a shoe on your fist. The side that is balancing the shoe, bend that knee up and place your foot flat on the ground. Bring the other leg and arm out from your body about 40 degrees worth of motion. Press the shoe into the air straight up over your shoulder. From here, push into the ground with both feet and the free arm to lift your shoulder blade off the ground. Lift your hips off the ground and slide the leg opposite of the weight arm through placing your knee on the ground. Press straight up and stand up all while keeping the shoe overhead the entire time. Reverse that process and return to the starting position. 

 

 FEEL: You should predominantly feel your shoulder muscles working, but also your whole body while getting up!

 

 COMPENSATION: Keep your elbow straight while holding the shoe overhead.

HOW: Position yourself on your hands and knees in the quadruped position. Have your hands straight down from your shoulders and your knees down from your hips. Anchor a resistance band with one hand and grab onto it with the other. Lock in your arm and elbow at your side. From here, straighten your forearm back to isolate working your triceps muscle. 

 

FEEL: You should feel your triceps muscle working. 

 

COMPENSATION: Don’t move your shoulder, keep it stabilized while your arm does all of the work.

HOW: Anchor a band very high out in front of you. Facing the band, get into a tall kneeling position by having your knees on the ground, fully extended at the hips, back upright. Engage your glutes and core, grab onto the band with both hands out in front of your. With your palms down, pull the band down to the side by your pocket region. 

 

FEEL: You should feel your lat muscles working the most. 

 

COMPENSATION: Keep your shoulder blades back and don’t shrug to activate the lat muscles the most.

HOW: Loop a band around your knees. Put something on the ground that you can elevate your heel slightly above your toes. Bend your knees hinging forward at the hips while spreading the band slightly still keeping your feet stable.  Once you are as low as you comfortably can go, pulse the squat by coming up just a bit, then back down. After the pulse, push back up into the starting position.  

 

FEEL: You should feel your quadriceps, hamstrings, and glutes working. The higher plate on the ground, the more your heels will be elevated causing your quads to work more. 

 

COMPENSATION: Keep a flat back, don’t round it. Make sure to push out on the band a bit as you squat down.

HOW: Loop a band around your knees. Put something on the ground that you can elevate your heel slightly above your toes. Bend your knees hinging forward at the hips while spreading the band slightly still keeping your feet stable. Once you are as low as you comfortably can go, push back up into the starting position.  

 

FEEL: You should feel your quadriceps, hamstrings, and glutes working. The higher plate on the ground, the more your heels will be elevated causing your quads to work more. 

 

COMPENSATION: Keep a flat back, don’t round it. Make sure to push out on the band a bit as you squat down.

HOW: Lie on your back a band looped around the top of your back holding onto it with both hands. Bend your knees up with your feet flat on the ground. Bring your elbows up high straight out from your shoulders holding the band overhead. From here, extend your forearm up out in front of you and back down while you keep your elbows still. 

 

FEEL: You should feel your triceps muscle working. 

 

COMPENSATION: Don’t move your elbows, keep them stationary.

HOW: Place your upper back onto an elevated surface, preferably a bench. Keep your feet flat on the ground with your knees bent and hips down to start with. Bring one knee slightly up towards your chest lifting your foot off of the ground. Push into the ground with your other heel and lift your hips up activating your glutes and hamstrings. Lower your hips down a quarter of the way, pause, then push your hips back up as far as you can before you lower them down to the starting position. 

 

FEEL: You should feel glutes, hamstrings, and core working as you thrust up and pulse. You will also feel your other hip’s hip flexor muscles working to keep that leg up. 

 

COMPENSATION: Don’t allow movement in your upper back, only move your hips. Keep the one hip above the other.

HOW: Loop a band around your knees. Place your upper back onto an elevated surface, preferably a bench. Keep your feet flat on the ground with your knees bent and hips down to start with. Bring one knee slightly up towards your chest lifting your foot off of the ground. Push into the ground with your other heel and lift your hips up activating your glutes and hamstrings. Lower your hips down a quarter of the way, pause, then push your hips back up as far as you can before you lower them down to the starting position. 

 

FEEL: You should feel glutes, hamstrings, and core working as you thrust up and pulse. You will also feel your other hip’s hip flexor muscles working to keep that leg up. 

 

COMPENSATION: Don’t allow movement in your upper back, only move your hips. Keep the one hip above the other.

HOW: In a standing position, hold onto a band or stand on it with the involved side’s foot. Bend your elbow and bring it up as high as you can by your head. Press the band up by straightening your forearm up overhead. Then, move your elbow at shoulder height in front of you before you press the band again. Lastly, bring your elbow down at your side with your forearm out in front of you before you extend and press down. 

 

FEEL: You will feel your triceps muscle working. 

 

COMPENSATION: Keep your elbow straight up in the first position. Don’t move your elbow down in the second position. Keep your elbow at your side in the third position.

HOW: In a standing position, anchor a band underneath the foot of the arm you want to work.  You can stagger your feet or have them at about hip/shoulder width apart. For the first press position, rotate your torso to the opposite side, bend the elbow at your side bringing the band up, then press it overhead. The second position involves your torso facing forwards with no rotation. Bring the band up from the side and press it overhead. Lastly, for the third position, rotate your torso towards the hand pressing up, then press it up overhead. 

 

FEEL: You should feel your shoulder and core muscles working 

 

COMPENSATION: Keep your hips facing forwards throughout all three press positions. Only allow your upper half to rotate.

HOW: Get started in a long sitting position by sitting up tall with your feet together and legs straight out in front of you. Loop a band around your feet. Grab the band with one hand. Pull back on the band and have your elbow bent straight out from your shoulder with your knuckles facing up. From here, press the band straight up overhead. 

 

FEEL: You should feel your shoulder muscles working. You will also feel your core and hip muscles working to stabilize your body in this position. 

 

COMPENSATION: Sit up nice and tall, don’t slouch forward or lean back.

HOW: In a standing position, anchor a band underneath the foot of the arm you want to work. Bring that band up to where it is on each side of your bent elbow and have your fist facing backwards. Rotate the arm out to have your fist facing forwards and elbow almost at shoulder height. From here, press the band up overhead. Then, reverse the rotation back to the starting position.

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Don’t lean to the opposite side once you rotate and press the band out and up. Don’t shrug your shoulder, keep your upper trap muscles relaxed.