17 Jun Quadruped Open Book – Hand Behind Back
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your back and slowly rotate towards that direction. You can use...
17 Jun Quadruped Open Book – Arm Behind Head
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your headand slowly rotate towards that direction. You can use your...
11 Jun Deep Squat Hip External Rotation – AROM
HOW: Squat down as far as you can while attempting to keep the heels down towards the floor. Then place your arms inside of your legs. From this position drive your knee out as far as you can while allowing the foot to stay...
11 May Standing Hip Flexion Lift Off
HOW: Get set-up standing with a box or object in front of you that you can put one foot up on. The side that is on the box will be the side targeted. While maintaining body position, lift the foot off the box as...
11 May Standing Hip CAR
HOW: Start in a standing position, then lift one leg up and perform max hip flexion followed by abduction, internal rotation, extension, and adduction. Reverse and repeat. See video for tips. FEEL: You will feel muscles all around your hip as well as throughout...
11 May Side Lying Hip Abduction – Hip Extension
HOW: Get set-up in a side lying position with the bottom knee bent and the top leg straight starting in hip flexion on the ground. Perform a leg lift moving into hip abduction and extension. Repeat FEEL: You will feel the muscles on the...
11 May Donkey Kick
HOW: Start in a quadruped position on your hands and knees. While keeping your body still, lift one leg up and with your knee bent to 90 degrees kick your foot back and up towards the ceiling. Slowly lower and repeat FEEL: You should...
11 May Quadruped Hip CAR
HOW: Start in a quadruped position, then lift one leg up and perform max extension, external rotation, abduction and flexion, Reverse and repeat. See video for tips. FEEL: You will feel muscles all around your hip as well as throughout your entire body working...
25 Apr Hooklying March
HOW: Get set-up in a hook lying position laying on your back with your knees bent. Flatten your low back into the ground to engage your core, then lift one leg up at a time to to bring your knees up above your stomach....
24 Apr Standing Chin Tuck – Wall, Rotation
HOW: Place your forehead against the ball on the wall. Add a slight chin tuck then slowly rotate from side to side. Move with control, and maintain the chin tuck as you rotate. FEEL: You will feel the muscles on the front of your...
