12 Mar Wall Calf Stretch – Knee Bent, 3D
HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to taking...
12 Mar Walking Pigeon Stretch
HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you're standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your...
12 Mar Seated Spine Stretch
HOW: Start in a seated position with your legs spread about shoulder width apart (or the width of a mat) and sit up tall and upright. Reach your arms straight out in front of you at shoulder height. From here, pull your belly button in...
12 Mar Single Leg Heel Raise – Box Support, Weight
HOW: Stand behind an elevated surface or box. Grab onto a dumbbell in one hand. Place the opposite foot and leg onto the box with your foot flat and knee bent. Stay tall and straight as you push into the ground with the foot on...
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 Pogos – In Place
HOW: Have your feet slightly less than shoulder width apart. Push into the ground with your toes lifting your heels slightly off of the ground in a small hopping motion. Continue this motion quickly as you hop up and down staying on the balls of...
12 Mar Lumbar Spine Mobilization – Peanut
HOW: Place a peanut (or two tennis balls taped together) on the ground at the bottom of your lumbar spine with the gap of the peanut directly over the middle of the spine. Gently lay onto it and use both hands to adjust your body...
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...
12 Mar Standing Isometric Knee Extension – Wall
HOW: Stand against a wall and place a towel roll behind your knee with your heel as close as you can to the wall. Support your hips on the wall and push into the towel with the back of your knee flexing the top thigh...
12 Mar Hand Doming – Rubberband
HOW: Place a rubber band around the tip of your thumb, cross the band each time as you go over the tip of each finger. The closer the band is to the tip of your fingers, the more resistance you’ll feel. Slightly extend your wrist...
