17 Jun Crab walk
HOW: Begin this exercise with your stomach facing up and your arms and feet on the ground. Lift your hips off the ground by squeezing your glutes and begin walking your opposite arm/foot backwards or forwards at the same time. FEEL: You should feel your...
12 Mar Sidelying Hip Circle
HOW: Get set up by lying on your side. Bend the bottom knee. Lift up the opposite leg and while keeping your knee straight draw a circle in a clockwise motion first, then counterclockwise after that. The bigger the circle the harder the exercise is. FEEL:...
12 Mar Standing Row – Landmine, Meadow
HOW: Stand at the end of a barbell in a staggered stance with the leg closest to the weight back and your opposite leg forward. Have your feet about shoulder width apart. The barbell should be centered in between your legs. From here, hinge forward...
12 Mar Supine Leg Circle
HOW: Get set up by lying on your back. Bend one knee and place that foot flat on the ground. Straighten the opposite leg and lift that leg off the ground. While keeping your knee straight, draw a circle in a clockwise motion first, then...
27 Jan Double Leg Hip Thrust – Jump
HOW: Start by sitting on a bench or a box that will support you. Slide down and place your shoulders on the bench with your knees bent and feet flat on the ground. Perform a hip thrust by pushing into the ground with your feet...
27 Jan Dead Hang – Supinated
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Make sure both palms are facing you like an underhand grip to obtain the supinated grip. Hold this for as long as prescribed. FEEL: You should feel...
27 Jan Dead Hang – Single Arm, Band
HOW: Start by standing under a pull up bar. Loop a strong band above the arm that you don’t want to focus on. Reach up and grab onto the bar with one hand, and hold onto the band with the opposite. Focus on holding your...
27 Jan Dead Hang – Unilateral
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Let one hand go and focus on holding onto the bar for as long as prescribed with one hand. FEEL: You should feel your hand, arm, and...
20 Jan Unilateral Farmer Carry – Kettlebell
HOW: Grab onto a kettlebell with one hand in standing position. Hold the weight at the same height of the opposite shoulder. Use your core muscles to stay standing straight with appropriate core engagement.. Walk forwards and backwards for the prescribed amount while maintaining that...
23 Dec Farmer Carry – Dumbbell, On Toes
HOW: Stand up tall with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and shift your weight forward towards your toes. Take slow, controlled, and quiet steps one at a time. Your heels should never contact...
