24 Jun Isometric Knee to Post Split Squat
HOW: Grab a cushioned pad. Set up at a wall or post. Take a split stance position as far as you can from the wall while still keeping your front foot flat on the floor. Push your knee into the cushioned pad. Sink down into...
24 Jun Heel Raise – Bias
HOW: Start facing a wall with your hands on the wall for finger-tip support. Shift to one side to bias one leg - this is your starting position. Lift both heels off the ground at the same time while you maintain your weight shift...
22 Jun Single Leg Short Foot – Static, Band
HOW: Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up and hold a single leg balance for the prescribed time without...
21 Jun Squat – Kickstand
HOW: Stand in front of a bench and move into a kickstand position with the toes of your kickstand leg resting comfortably on the ground. About 80% of your weight should be on your standing leg that you’re using to squat to the bench....
21 Jun Wall Sit – Offset
HOW: Place your back against a wall and shuffle your feet out. You can start with your feet in a staggered position or assume this position once you’re in your wall sit. Drop to 90º at your knees and hold for the prescribed time. ...
03 Apr Knee to Post Split Squat
HOW: Begin by standing at a wall. Place a foam pad or soft object between your knee and the wall. Step your rear leg back into a split stance position. Maintaining contact with the wall, drop the rear leg knee down towards the ground. Push...
03 Apr Prayer Pull Aparts
HOW: Start seated with your hands in a prayer position. Try to maintain the wrist extended position as you slowly pull your hands apart before returning to your starting position. FEEL: You should feel the wrist extensors on the top of your forearm working. ...
03 Apr Retro Walking
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk backward in a squatted position, loading the toes to the heels. Take small...
03 Apr Shoulder Scaption – AAROM, Dowel
HOW: Grab a stick or dowel with a grip slightly wider than your shoulders. The shoulder being stretched will be on top with an underhand grip while the moving hand will be below with an overhand grip. In a standing position, push the arm...
03 Apr Standing Hamstring Stretch – Kettlebell
HOW: Grab a relatively light kettlebell or dumbbell. Begin in a standing position holding the kettlebell between your legs. As you hinge through the hips, keep your spine and legs stiff. Push your bottom back slowly until you feel a stretch in the hamstrings....
