08 Dec Half Kneeling Rear Leg Lift Off – Wall
HOW: Take a half kneeling position with the rear leg toes pushing into the ground, ball of the foot pushing into the wall. Rotate the torso over the front leg.ย Staying stacked tall with the torso, begin by pushing down with the front leg and...
08 Dec Hip Thrust – Cross Connect
HOW: Begin by sitting at a bench, box, or chair. Press the bottom of the shoulder blades into the bench.ย Lining up the knees at 90 degrees, take the elbow to the opposite knee connecting with a block or ball. Hold this tension and push...
08 Dec Prone Shoulder External Rotation – 3-Way
HOW: Lay flat on your stomach and move your arms into a diamond position overhead with your fingertips near your ears. Lift your forearms up towards the ceiling through the full range of motion available to you. Repeat for the prescribed repetitions prior to...
08 Dec Reverse Plank Bridge
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs in front of your with your knees bent.. Lift your hips up off the ground until you form a straight line between your trunk and legs. Repeat for the...
08 Dec Reverse Plank Bridge Isometric
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs out in front of your with your knees bent.Lift your hips up off the ground until you form a straight line between your trunk and legs. Hold for the...
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 45ยบ 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...
