07 Aug Eccentric Long Arc Quad
HOW: Begin in an upright seated position with some clearance between your feet and floor. Kick one leg up all the way straight contracting your thigh muscles. Bring the other foot over the top of the straightened leg. The top leg should push down...
07 Aug Single Leg Squat – Ankle Dorsiflexion Bias, Wall Supported
HOW: Position yourself facing a wall. Shift your weight to one leg. Bend that knee and squat down with your knee going towards the wall over your toes. Push back into the ground and return to the starting position once you’ve reached a depth...
07 Aug Table Top Heel Tap – Oblique Activation
HOW: Start by lying on your back and bending both knees up so they are straight up from your hips. With one hand, place it on the top of the opposite knee. Slightly push into that hand with your knee with no motion as...
31 Jul Short Arc Quad
HOW: Begin by lying on your back with a foam roller underneath one of your knees. Point those toes up as your push your knee into the foam roller and kick your leg up straight. Return to the starting position and repeat for the...
31 Jul Isometric Long Arch Quad – 0 deg
HOW: Begin in a seated position and have minimal space between your knee and the edge of the surface. Sitting up straight, kick up one leg up straight while you point your toes up and back and push your thigh into the surface. Hold...
25 Jul Standing Multi-Segmental Flexion
HOW: Bring your feet all the way together in a standing position. Begin by touching your head chest, rounding your shoulder forward, placing your hands on your thighs, and slowly arching each part of your back while keeping your legs straight. Reach down down...
25 Jul Standing Multi-Segmental Extension
HOW: Bring your feet all the way together in a standing position. Bring your arms straight up overhead. Reach back as far as you can, safely, while following your fingers with your eyes creating an arch in your back. Your hips should move forward...
25 Jul Staggered Sit To Stand – Reach Towards Rear Leg
HOW: Stand in front of a chair or sturdy surface. Slightly stagger your feet to where one foot’s toes are aligned with the middle of the other foot. Perform a sit to stand by bending both knees, hinging forward at the hips and sitting...
25 Jul Split Stance Hold – Trunk Rotation
HOW: Begin standing with one foot flat in front of you and the other behind you with your toes pushing into the ground. Maintain that position as you put both arms straight out in front of you at chest height. From here, rotate your...
25 Jul Foot Pronation Supination
HOW: Begin in a standing position with both feet almost together. Rotate your body to the left and right as far as you can go while keeping your heel and toes on the ground. Let your lower leg rotate as one foot pushes into...
