09 May Bulgarian Split Squat – Heel Raise
HOW: Face away from an elevated surface. Place one foot behind you with your toes on the elevated surface. Squat down on the front leg keeping your weight centered on the front leg. Push up with the front leg back into the standing position,...
09 May Quadruped to Half Kneeling
HOW: Start in the quadruped position. Move your back up taking your hands off of the ground. As your back is moving up, bring one foot forward in the half kneeling position. Squeeze your glutes and try to bring your hips as forward as...
09 May Shoulder CARs
HOW: Standing with your arms at your side, bring one arm up in front of you as high as you can, palm facing in. Once you have your arm as high as you can, rotate your arm around to where your palm is facing...
09 May Plank Oblique Crunch – Swissball
HOW:Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you are...
09 May Rolling Pattern – Upper Extremity Flexion
HOW: While lying on your back with your legs straight, bring your arms all of the way above your head. Keeping your body relaxed, only use one arm to roll your body into your stomach. Keep your arm up as you use your upper...
09 May Plank Crunch – Swissball
HOW: Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you...
09 May Supine Passive Knee Extension PROM
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface with your toe pointed up. Typically lying back on your couch with your foot on the arm rest will suffice. Relax your leg muscles and let...
09 May Supine Passive Knee Extension PROM With Overpressure – Ankle Weight
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface. Typically lying back on your coach with your foot on the arm rest will suffice. Place the weighted object over your knee and let your leg...
09 May Prone Knee Extension PROM Hang
HOW: Laying on a table or elevated surface, make sure your knees are slightly hanging over the edge. Your knee cap should be just over the edge, comfortably. Let gravity pull your lower leg down and extend your knee. Hold that stretch as long...
09 May Seated Overpressure Terminal Knee Extension – Kettlebell
HOW: While seated on an elevated surface, place your heel on a step. Attach a super band to a kettlebell(instructions in the video) and place your leg through the band. Make sure to place one loop below the kneecap and the other above. With...
