Timestamps:

00:00 Intro

00:30 Let’s chat about nerves and what we always forget!

1:04 What causes nerve pain? 1:16 Why are my feet tingling?

1:40 What to do if symptoms are irritable

3:10 Move your low back, why? Find out!

3:45 Time to get strong through your core

4:40 Takeaways

Make the pins and needles in your feet stop with these exercises! Dive into this video as Craig discusses what we often miss when it comes to addressing pins and needles, exercises to do, and more so WHY we should be doing them!

HOW: Anchor the Kayazan Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left The torso strap should come around your body around waist height.
Set up in a push-up position with your hands underneath your shoulders. Keeping a straight line plank, unlock the elbows to lower to the floor. Push back up to the starting position. 

 

FEEL: You will feel your shoulder working on the side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through the strap and rotate to your left if wanting to work an anti-rotation to your right and vice versa if wanting to work an anti-rotation to your left.The torso strap should come around your body around waist height. Take a hip width distance between your legs to get set up for the kettlebell swing. Keeping the spine stiff, drive your hips forward. Control the weight swinging back towards your body, in between the legs. 

 

FEEL: You will feel your hip and trunk working on the side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector.

HOW: Anchor the Kayezen Vector below knee height. Put the leg farthest away from the anchor through the strap.
With the spine flat into the ground, lift up into a bridge pushing through the leg that the Vector is attached to being sure to not let the anchor pull your leg in.Return to the floor. 

 

FEEL: You will feel your hip working on the side the Vector is attached to. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector. Avoid letting the knee come into the midline.

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through the strap and rotate to your left if wanting to work an anti-rotation to your right and vice versa if wanting to work an anti-rotation to your left.The torso strap should come around your body around waist height.
Take a hip width distance between your legs to get set up for the medball slam. With the ball in front of you, begin to lift yourself up on your toes taking the ball overhead. Reach as high as you can then drop the arms and chest down while shooting the hips back behind you, releasing the ball to slam on the floor. 

 

FEEL: You will feel your hip and trunk working on the side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left to work on anti-rotation to your right and vice versa to work on anti-rotation to your left. The torso strap should come around your body around waist height.
Set up lying on your stomach with forearms underneath you. Push through the feet and the forearms to lift yourself up into a straight line to assume a plank position. Lift one leg up towards the ceiling and lower. Repeat on the other side. 

 

FEEL: You will feel your hip and trunk working on the side the Vector is anchored into. You will also feel the shoulder working closest to the anchor. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector.

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left The torso strap should come around your body around waist height.
WIth the feet at hip-width distance, reach the leg closest to the anchor back behind you. Drop the back knee towards the floor. Push through the front leg to get back to starting stance. 

 

FEEL: You will feel your hip and trunk working on the opposite side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector.

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through the strap and rotate to your left to work on anti-rotation to your right and vice versa for anti-rotation to your left. The torso strap should come around your body around waist height.
Stand on one leg keeping your center of mass over your base of support. 

 

FEEL: You will feel your hip and trunk working on the side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector.

HOW: Anchor the Kayezen Vector below knee height. Slide the strap around the leg that is closest to the anchor.
With the spine flat into the ground, lift up into a bridge pushing through the leg that the Vector is attached to and do not let the anchor pull your knee out to the side as you lift your hips up. Return to the floor. 

 

FEEL: You will feel your groin working on the side the Vector is attached to. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector. Avoid letting the knee come outside the midline.

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left.The torso strap should come around your body around waist height. Balancing on one leg, push the hips back to hinge over the stance leg reaching down toward your toes. 

 

FEEL: You will feel your hip and trunk working on the opposite side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways, rotating, or extending to resist the Vector.

HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left. The torso strap should come around your body around waist height.
WIth the feet at hip-width distance, quickly drop down in a split squat position. Keep most of your weight through the front leg, using the rear leg as kickstand balance. Return to the starting position. 

 

FEEL: You will feel your hip and trunk working on the opposite side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector

HOW: Anchor the Kayezen Vector below knee height of the leg that is farthest from the anchor.
WIth the feet at hip width distance, take a sidestep away from the anchor and drop down into a squat hinging at your hips. Push back up into standing and step back towards the anchor. 

 

FEEL: You will feel your hip and trunk working on the opposite side the Vector is anchored into. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector

HOW: Attach the Kayezen Vector right above the knee on the outside leg furthest away from the anchor. Drop down into a squat hinging at the hips, keeping the knees traveling over the middle point of the foot. Return to standing position

 

FEEL: You will feel your hip and trunk working on the side the Vector is attached to. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector. Avoid letting the knee fall into the midline. Avoid letting the arch collapse inward.

HOW: Attach the Kayezen Vector right above the knee on the inside leg closest to the anchor. Lying on your back with the core engaged, bring the knee with the strap up towards the chest.  Keep the toes pointed and return the leg down to the ground. 

 

FEEL: You will feel your hip and groin working on the side the Vector is attached to. 

 

COMPENSATION: Avoid leaning sideways to resist the Vector. Avoid arching the back.

Timestamps:

00:00 Intro

00:47 What causes IT band pain?

1:00 What is the IT band and what does it do?

3:45 Early rehab exercises and why

4:45 Should you be rolling your IT band?

5:50 Try these exercises for early rehab for IT band pain

6: 56 Middle phase rehab exercises to do!

7:54 Late phase exercises to tackle

9:05 Key takeaways to touch on Should you be rolling your IT band?

 

In this video, let’s find out what new research is showing us regarding the IT band and what we should be doing to help with pain. Join Dorian as he talks through exercises to try, how to increase and progress our exercises appropriately, and if we should be using that foam roll or not – your questions answered!

Timestamps:

00:00 Intro

00:40 What is hip arthritis?

1:21 What causes hip arthritis?

1:58 Exercises to do for arthritis

2:11: Mobility exercises to try

2:37 Time to get strong!

3:54 Don’t forget the core!

4:30 Let’s wrap it up! Don’t fear hip arthritis!

We recognize that many individuals feel this diagnosis of hip arthritis is daunting, but it doesn’t have to be! We know from the literature that exercise is one of the best things we can to manage our hip arthritis. This includes exercise such as walking, biking, swimming, mobility work and the strengthening exercises we show you in the video. So what are you waiting for!?! Time to get started and get strong!

Timestamps:

00:00 Intro

00:23 Quadriceps anatomy

1:04 Importance of the Rectus Femoris muscle

1:13 What happens with a quadriceps strain?

2:30 Early rehab exercises aka isometrics

5:10 Time to Wall Sit

6:40 Middle phase rehab

9:25 Work that Rectus Femoris muscle

11:27 Have you tried the Reverse Nordic Curl?

14:00 Power exercises you need to be doing!

15:55 Key takeaways

Quad strains….they happen! But what can we do about them? The answer…a lot! Studies have shown that early exercise results in returning to your sport following a muscle strain quicker than doing nothing at all! Join Craig as he dives into early phase exercises for quad strains, middle phase exercises for quad strains, and those late phase exercises you need to be doing!

Timestamps:

00:00 Intro

00:38 Why is mobility important?

1:55 Mobility for the knee

2:11 Did you know our knee joint rotates as well!?!

2:28 Mobility for your low back

3:22 Mobility for neck pain

3:51 Have you worked on your nerve mobility?

4:18 Let’s talk about pesky midback pain!

4:40 Try this quick screen!

5:58 Key points! Mobility is important, buy why?

Join Lauren as she dives into why mobility is important for our body and some of our favorite mobility based exercises for those trouble areas such as our low back, neck, midback, and knees!

Timestamps:

00:00 Intro

00:49 What you need to know about the knee joint

1:38 Different types of knee pain and what causes pain

3:17 Strength and mobility 3:25 Why you should do isometric exercises

4:32 Try this modification if needed!

5:41 Knee over toe exercises – yes, you should! 6:00 Hamstring strengthening

6:33 Work those muscles above and below!

7:06 The hip and core and WHY!

Knee pain – yep, it can be so incredibly frustrating! But having a base understanding of why we may have knee pain and what we need to do for it is key to taking ownership of your health! Join Adelle as she talks about her favorite joint (the knee) and breaks down, why we get knee pain, but more importantly what we can do for our knee pain!

The 3 rep max (RM) Hip Thrust Assessment is meant to check in on your posterior chain, specifically your glute strength.

For this assessment, you will want a sturdy object to support your shoulders. You will start by sitting on the floor with your shoulders in contact with the surface and the barbell over your hip crease just below your belly button and just above your pelvis. Plant your feet into the floor, rest your shoulder and upper trunk on the bench and then squeeze your glutes, thrusting the loaded barbell up until your hips are near parallel with the floor. Return back to the starting position and repeat for a total of 3 reps.

The goal is to find a weight that you can do no more than 3 reps with. We would suggest this protocol: Estimate what you think your 1 repetition max would be. Take 40 percent of that weight and complete 10 reps as a warm-up. Add 20 percent to that weight and attempt 5 reps. After that, keep adding 10-20 percent until you find a weight that you are successful with for only 3 reps. Attempt to find your 3 RM in less than 5 attempts to limit fatigue confounding your true results.

 

Prehab Goals & Normative Values:

Be able to perform three reps at 93% of your 1 RM.

 

Take the assessment, write down your score, and track your progress throughout the program.

This assessment will look at your squat depth. You are going to standardize the assessment by taking your shoes off. Once those shoes are off, go ahead and find the width and toe out angle that is comfortable to you. Next, squat as low as you feel you comfortably can and estimate how far down you went. For example, if the upper thigh or femur is parallel to the floor this will be 90 degrees, anything below that would be greater than 90. It may be helpful for you to record your squat using your phone and analyze it after.

 

Prehab Goals & Normative Values: The upper thigh (femur) to be parallel to the floor

Prehab Goals: The upper thigh (femur) to be past 90 degrees/parallel to the floor

 

Take the assessment, write down your score, and track your progress throughout the program.

The sciatic nerve supplies many of the muscles of our lower leg through its branches and those innervations.

 

To test its mobility, start in a seated position. From here, clasp your hands behind your back and slump down. Bring your chin down towards your chest and straighten your left leg. From here, bring your toe up towards you and note where you feel tension. Repeat on the other side.

 

Take note of what you feel with this assessment and where you feel it side to side. If you straighten your leg and feel an uncomfortable tension through the back of the leg, stop there and do not worry about bringing the toes up toward you.

 

Prehab Goals & Normative Values: Goal is for this assessment to feel symmetrical side to side.

 

Take the assessment, write down your score, and track your progress throughout the program.

This assessment is used to see how fast you can cover a 6 meter distance using single-leg hops. You will need tape or a tape measure laid out that spans 6 meters or 19.7 feet. Starting from 0, on one leg you will use a series of multiple hops to cover the 6 meters as fast as possible. The stopwatch should be started on your first movement and stopped once you cross the 6 meter line.

Along with speed, you should also be aware of your landing quality and balance. We recommend using the following protocol: Perform a warm-up trial at 50 percent effort, then 75 percent effort, and then near max effort. Once warmed up take 2-3 attempts and your score will be the fastest one. Rest and then repeat this on the other side.

Prehab Goals & Normative Data:

Male (second): 1.75-2.00

Female (second): 2.13-2.25

Prehab Goals:

Male (second): 1.75

Female (second): 2.13

Reference:

Myers BA, Jenkins WL, Killian C, Rundquist P. Normative data for hop tests in high school and collegiate basketball and soccer players. International journal of sports physical therapy. 2014;9(5):596-603. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4196324/

Take the assessment, write down your score, and track your progress throughout the program.

This assessment is used to screen the lumbar spine for any restrictions in range of motion.

Begin this assessment standing with feet comfortably under your hips. From here, bend down towards your toes taking note of what may feel restricted. Return to a standing position. Place your hands on your hips and lean backwards as far as feels comfortable. Return to standing position. To assess side bend mobility, take your left hand and slide it down your left leg as far as feels comfortable, return to standing and perform on the right side as well. Lastly, cross your arms across your body and turn and rotate as far as feels comfortable. Return to the starting position and rotate the other way.

With this assessment, take notice of how things feel side to side, what feels comfortable, and what feels restricted.

Prehab Goals & Normative Values:

Flexion: Hands to ankles

Extension: 20-25 degrees

Side Bend: Hands to knee joint

Rotation: Elbow past outside knee

 

Take the assessment, write down your score, and track your progress throughout the program.

For this assessment you will set the rowing ergometer up for what works best for your body. Set the digital monitor for 2,000 meters. Once set, start pulling and keep rowing until the screen reads 0. The aim of the test is to cover the 2,000 meters in the shortest possible time. You should feel very exhausted after this effort.

 

Quick coaching tip: Better scores are achieved with a steady and even split time rather than starting conservatively and then coming home strong, or going out too fast and not being able to complete the 2,000 meter distance, so pick an appropriate pace from the beginning.

 

Prehab Goals & Normative Values: 7-8 minutes for males, 8-9 minutes for females

 

Prehab Goals: 7 minutes for males and 8 minutes for females

The obturator nerve supplies many of the muscles of our groin area and with this assessment we are going to look at its mobility.

To begin, start in a seated position on the edge of a chair or table. From this position, put your hands behind your back and look down towards the ground. From here, bring one leg out into what we call hip abduction. Once you feel tension in the groin, take note of what you are feeling, and look up, seeing if the tension or discomfort resolves. Return to the starting position and perform on your other leg.

For this assessment, see if you notice any difference side to side. Do you feel the tightness in one area more than the other? Does it feel different between each leg?

Prehab Goals & Normative Values: There should not be a significant difference side to side, the movement and allowed movement should feel even.

Take the assessment, write down your score, and track your progress throughout the program.

This assessment will look at your shoulder mobility, specifically shoulder abduction.

You will start by laying down on your back with your knees bent and feet flat on the floor. Next, you will keep your back flat on the ground to help standardized the assessment position. Start with your palms facing up and arms down at your side. Begin to slide the arms along the floor up towards your head while keeping the elbows straight, similar to if you were going to make a snow angel (if you’ve ever made one before), keep sliding those arms up until you find the point where you are no longer able to keep the back of your hands, arm, or low back flat on the floor, this will be the stopping point for the assessment.

Prehab Goals & Normative Values: Ability to keep the backside of your hands on the ground for the entirety of the motion.

Take the assessment, write down your score, and track your progress throughout the program.

The Single Leg Heel Raise Strength Assessment is used to evaluate plantarflexion strength.

Get set up standing barefoot on a firm surface near a wall or sturdy object to help with balance. Begin the test by balancing on one leg with the other leg lifted in the air, then perform as many heel raises as you can with good form on the leg that you’re standing on. You can use the wall or sturdy object near you for balance but don’t use it to your advantage to off-load weight. Focus on achieving full heel height with each rep and not letting your knee bend. Take a break and perform on the other side, the number of reps for each.

Be sure to work on pushing yourself up instead of forward when performing this test to truly target the strength of the plantar flexors of the lower leg.

Prehab Goals & Normative Values:

20-29yrs: Males 37 reps, Females 30 reps.

30-39yrs: Males 32, Females 27.

40-49yrs: Males 28, Females 24.

50-59yrs: Males 23, Females 21.

60-69yrs: Males 19, Females, 19.

70-79yrs: Males 14, Females 16.

80-89yrs: Males 10, Females 13.

Prehab Goal: 30+ reps male/female for any age

Reference:

Nelson L. Calf raise to fatigue test: feel the burn! Health & HP. Published September 27, 2019. https://www.healthhp.com.au/post/calf-raise-to-fatigue-test-feel-the-burn

Take the assessment, write down your score, and track your progress throughout the program.

For this assessment, you will need a box, bench or something sturdy to stand on. You will start by standing on this object and then “dropping” or stepping off. Once landing on the floor you will then perform a max vertical jump and then land again on the floor. The goal of this assessment for our purposes is not necessarily how high you jump, but rather that your landings are of high quality showing that your movement system is able to absorb these forces. Prehab Goals & Normative Values: The goal here is to have symmetrical height side to side. We recommend setting up your phone to film yourself to see if you achieve similar height. Take the assessment, write down your score, and track your progress throughout the program.

This assessment will be looking at unilateral horizontal pushing power.

You will be sitting on the floor with your back against a wall. You can bend your knees up so your feet are flat on the floor. Place your non-throwing arm up on your other shoulder or across your lap to help decrease the temptation of using it. Next, lift the med ball to shoulder height and get ready to push the ball out as far as you can, notice the goal is to push it out vs throwing it.

During the shot put motion make sure to keep your head, non-test side shoulder blade, and back in contact with the wall. We recommend taking 2 practice trials, one at 75% effort and one at 100% effort with 20-30 sec rest between efforts. Once warm, take 3 max effort attempts. Your score is the distance measured from the wall to the site of ball contact with the floor. It will be helpful to have a friend to mark this distance and chase the ball for you! Make sure to complete this on both sides.

Prehab Goals & Normative Values:

Males Dominant Arm: 118  inches

Males Non-Dominant Arm: 106 inches

Females Dominant Arm: 73 inches

Females Non-Dominant Arm: 69 inches

Prehab Goals:

Males: > 115 inches bilaterally

Females: > 70 inches bilaterally

Reference:

Negrete RJ, Hanney WJ, Kolber MJ, et al. Reliability, Minimal Detectable Change, and Normative Values for Tests of Upper Extremity Function and Power. Journal of Strength and Conditioning Research. 2010;24(12):3318-3325.doi:https://doi.org/10.1519/jsc.0b013e3181e7259c

Take the assessment, write down your score, and track your progress throughout the program.

 

The prone heel-to-butt assessment is used to measure quadricep mobility.

To begin, you will attach a stretch strap or dog leash around your foot and then lay down on your stomach with the strap comfortably around your toes. You will then gently pull your heel towards your hips while working to keep the hip comfortably on the ground and not allowing excessive arching in your back.

Be sure to compare side to side to see if you notice any differences. Where do you feel the stretch, if any? Is there any discomfort in your knee?

Prehab Goals & Normative Values: Achieve heel-to-butt on both sides without pain or discomfort.

Take the assessment, write down your score, and track your progress throughout the program.

Timestamps:

00:00 Intro

1:11 The midback region anatomy

2:15 Prone Shoulder Lift Off

2:26 Face Pull to Overhead Press

2:41 Time to get after thoracic rotation!

3:26 Quadruped Thread the Needle – Band

4:13 Try this half kneeling midback rotation exercise

4:28 Time to focus on sidebending!

 

Rhomboid pain can be very painful and very frustrating. We showed you how to get rid of pain with our favorite mobility exercises for the midback but let us show you how to keep that pain away! Join Arash as we go through some strengthening exercises you should be doing!

HOW: Begin by lying on your back. Lift one leg so that your hip and knee are bent to a 90 degree angle. You’re gonna breathe in through the belly. As you breathe out, bring your ribs down towards your pelvis. Breathe out to squeeze and lift that pelvic floor. Drive your hips into the air. Gently bring it back down. 

 

FEEL: You will feel the core engage. 

 

COMPENSATION: Avoid arching the low back.

HOW: Begin by lying on your side. Bend the knees to a comfortable position using a pillow or blanket to support the space in between. Keep the core engaged to keep space between your trunk and the ground below you. Breathe in to lengthen the area between the sits bones, relaxing the pelvic floor. As you breathe out, you’re gonna squeeze and lift that area in between our sit bones.

 

FEEL: You will feel your core engaged. 

 

COMPENSATION: Avoid letting the body collapse towards the ground. Avoid arching the low back.

HOW: Begin with a band attached above the knees. Lying down on your side, bend the hips to 45 degrees. Keep the core engaged to keep space between your trunk and the ground below you. Breathe in to lengthen the area between the sits bones, relaxing the pelvic floor. As you breathe out, you’re gonna squeeze and lift that area in between our sit bones. As you breathe out, you’re gonna squeeze and lift your pelvic floor as you bring that knee up towards the ceiling and then bring it back down. 

 

FFEEL: You will feel your core engaged. You will feel your lateral hip, gluteus medius, engaged. 

 

COMPENSATION: Avoid letting the body collapse towards the ground. Avoid arching the low back.

HOW: Begin by lying on your side, bending the knees to 90 degrees. Pushing through the elbow, lift the hips toward the ceiling. Take a big breath in through the belly, breathing in through the pelvic floor, relaxing the pelvic floor in this position. As you breathe out, keep the ribs tucked towards your pelvis. Lift the knee up towards the ceiling and then gently bring it back down while keeping that core engaged and contracting your pelvic floor.

 

FEEL: You will feel your side abdominals and side hips. 

 

COMPENSATION: Avoid letting the hips sag to the floor. Avoid leaving the hips behind you, extend the hips forward.

HOW: Begin in a seated position on a chair, couch, Swissball. Begin by squeezing and lifting the area in between the sits bones. Fully relax in between each rep. Using the breath, we can exhale as we squeeze and inhale to relax. Option to place hand on the belly to feel the more rapid contractions. 

 

FEEL: You will feel your core working. 

 

COMPENSATION: Avoid holding your breath. Keep your feet rested on the floor.

HOW: Begin by sitting on a chair, couch, or bench. Tuck the hands behind you or cross the arms across the body. 

 

Keeping the ribs down toward the pelvis, bring the chest towards the knees. Take a breath in as the chest comes towards the knees. As you breathe out, screw the feet outwards and into the ground, feeling the hips turn on. Exhale as you return to the starting position. 

 

FEEL: You will feel your core and hips working. 

COMPENSATION: Avoid arching the back or flaring the ribs. Avoid slumping forward during descent and ascent.

HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. Breathe in through the belly and relax the pelvic floor. As you breathe out, keep the ribs down and bring the arm out to the side and overhead, as if making the letter “Y.” Contract the pelvic floor during the entire exhalation and movement. Relax the pelvic floor and return to the starting position. 

 

FEEL: You will feel the inner and lower shoulder blade working. 

 

COMPENSATION: Avoid arching the back. Avoid twisting through the trunk.

HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. As you breathe in, drop the belly towards the floor. Fill the belly with air lengthening, flexing, and softening the area between the sits bones. As you breathe out, keep the ribs down toward the pelvis squeezing and lifting the pelvic floor. 

 

FEEL: You will feel your belly expanding on the inhale and your core contracting on the exhale. 

 

COMPENSATION:Avoid arching the back. Avoid twisting through the trunk.

HOW: Begin in a standing position, holding dumbbells to your side. Breathe in through the belly and relax the pelvic floor in to start relaxing the pelvic floor. Breathe out through the belly, contracting the pelvic floor as you let your leg trail behind you. As you drop that knee down towards the ground, you can tap the ground and then return to that starting position.

 

FEEL: You will feel your core, glutes, and quadriceps working. 

 

COMPENSATION: Avoid holding your breath. Avoid arching your back. Avoid leaning to the side.

HOW: Begin by lying on your back with the feet resting on the ground. Breath in through the belly relaxing the pelvic floor. As we breathe out, we’re gonna squeeze and lift the pelvic floor, the area in between our sit bones. Gently let your knees fall to the side during the exhale. The hips can come off the ground. Return to the starting position. 

 

FEEL: You will feel the side abdominals engaging. 

 

COMPENSATION: Avoid letting your low back elevate off the ground.

HOW: Begin by lying on your back with the hips and knees at 90 degrees, legs resting on a Swiss ball.  You’re gonna take a breath in through the belly relaxing the pelvic floor. As you breathe out, bring your ribs down towards your pelvis, contract your pelvic floor, and gently let your knees fall towards one side. The hips can come up off the ground. Return to the starting position. 

 

FEEL: You will feel the side abdominals engaging. 

 

COMPENSATION: Avoid twisting the low back.

HOW: Begin in a standing position holding on to a kettlebell in front of you. You’re gonna take a breath in through the belly relaxing the pelvic floor. Take the hips behind you. Exhale and squeeze the pelvic floor as you drive the hips forward and swing the kettlebell into the air. 

 

FEEL: You will feel your core and glutes  working. 

 

COMPENSATION: Avoid shrugging the swing portion. Let the kettlebell swing behind you. 

HOW: Begin by lying on your back. Roll up a towel or use a ball to place in between the knees. You’re gonna take a breath in through the belly relaxing the pelvic floor. As we breathe out, squeeze and lift the pelvic floor as you squeeze the object in between the knees. Breathe in relaxing the pelvic floor and repeat. 

 

FEEL: You will feel the core and the groin working. 

 

COMPENSATION: Avoid arching the back or lifting the hips.