13 May Elevated Suitcase Lift – Dumbbell, Step
HOW: Place a dumbbell on an elevated surface. Stand next to the dumbbell in an athletic position with your feet shoulder width apart and your toes pointed forward. Squat down keeping your chest up, hinging slightly at the hips, and bending your knees. At...
13 May Staggered Box Squat
HOW: Stagger your feet by placing one foot slightly forward, making sure that your feet are about shoulder width apart. Place the leg you want to work more in the back. Then, complete a box squat by bending at your hips and knees like...
09 May Forward Bound
HOW: Start in a standing athletic position. Shift your bodyweight to one side, then jump forward and land on the opposite foot. Land softly and by bending at your hips, knee, and ankle slightly by performing a small squat on the landing leg. Stay...
09 May Supine Passive Knee Extension PROM
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface with your toe pointed up. Typically lying back on your couch with your foot on the arm rest will suffice. Relax your leg muscles and let...
09 May Supine Passive Knee Extension PROM With Overpressure – Ankle Weight
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface. Typically lying back on your coach with your foot on the arm rest will suffice. Place the weighted object over your knee and let your leg...
09 May Prone Knee Extension PROM Hang
HOW: Laying on a table or elevated surface, make sure your knees are slightly hanging over the edge. Your knee cap should be just over the edge, comfortably. Let gravity pull your lower leg down and extend your knee. Hold that stretch as long...
09 May Seated Overpressure Terminal Knee Extension – Kettlebell
HOW: While seated on an elevated surface, place your heel on a step. Attach a super band to a kettlebell(instructions in the video) and place your leg through the band. Make sure to place one loop below the kneecap and the other above. With...
08 May Transverse Plane Lunge Matrix
HOW: You are going to be moving side-to-side in this exercise. Step to the side turning your body 90 degrees to perform a rotating lunge. Immediately reverse the movement and turn 180 degrees and go into a lunge in the opposite direction. Push your...
08 May Posterior Lunge To Single Leg Balance
HOW: Step back with one leg. Keeping your weight on your front leg, drive into the ground and push yourself back up into a single leg balance position. FEEL: Feel your glutes and your quads of your front leg working. COMPENSATION: Don’t push with...
08 May Lateral Load And Lift
HOW: Start one hand against a wall. Push into the wall with your hip, knee, and ankle. This is your starting position. Slowly bend your hip, knee, and ankle to “load” your leg. Then, explosively push away into the wall. FEEL: You should feel...
