08 Dec Seated Hip Internal Rotation- External Rotation – Straddle
HOW: Start seated and open your legs into a straddle position. As you rotate to one side, rotate the front leg externally (outside of the ankle towards the floor) while you rotate the back leg internally (inside of the ankle towards the floor). Alternate...
08 Dec Seated Neck Extension – Towel
HOW: While seated on a chair, roll up a small towel longways and place it behind your neck. Pull the towel forward and down to a 45º angle and while maintaining a pull on the towel, slowly look up towards the ceiling. . Hold...
08 Dec Table Top Hip Internal Rotation Isometric – Wall
HOW: Begin on your back with your feet on the wall and your knees and hips bent at 90 degrees. Squeeze a ball or foam roller between the thighs if needed to help you maintain the appropriate position. While pushing into the wall, lift...
08 Dec Tall Kneeling Segmental Extension
HOW: Start on your knees with your arms overhead. Extend through your entire spine as your arms follow, keeping your head between your arms. Return to your starting position and repeat for the prescribed repetitions. FEEL: You should feel a simultaneous stretch and activation...
08 Dec Thread the Needle – Pigeon, Bench
HOW: Assume a standing position at a bench, with the bench at a 30 or 45 degree incline. Rotate your hip into maximum external rotation to then prop your shin, knee, and thigh onto the bench with your chest facing the bench Sink forward...
02 Nov Single Leg Bridge – Abductor Bias
HOW: Anchor the Kayezen Vector below knee height. Put the leg farthest away from the anchor through the strap. With the spine flat into the ground, lift up into a bridge pushing through the leg that the Vector is attached to being sure to not...
02 Nov Plank Leg Lift – Anti Rotation
HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left to work on anti-rotation to your right and vice versa to work on anti-rotation to your left. The torso strap should come around your body around...
01 Nov Posterior Lunge – Anti Rotation
HOW: Anchor the Kayezen Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left The torso strap should come around your...
01 Nov Single Leg Balance – Anti Rotation
HOW: Anchor the Kayezen Vector below knee height. Put your right arm through the strap and rotate to your left to work on anti-rotation to your right and vice versa for anti-rotation to your left. The torso strap should come around your body around...
01 Nov Single Leg Bridge – Adductor Bias
HOW: Anchor the Kayezen Vector below knee height. Slide the strap around the leg that is closest to the anchor. With the spine flat into the ground, lift up into a bridge pushing through the leg that the Vector is attached to and do not...
