28 Apr Hip CARs – Side lying
HOW: Get set up in a side lying position with the bottom leg in relative extension (knee further away from the chest). To begin the exercise, with the top leg, lift it up driving your knee towards your chest as much as you can....
28 Apr Deep Squat Hip Prying
HOW: Get set up in a standing position in your ideal squat stance and form. To begin the exercise, squat down as low as you can and hold the bottom of the deep squat position. Then with your arms and elbows positioned on the...
28 Apr Safety Clip Squeeze
HOW: Get set up with a weight clip in your hand, ideally you can still have a grip around the weight clip even when the weight clip is in a relaxed position. Perform the exercise by squeezing the weight clip as hard as you...
28 Apr Isometric Single Leg Press – Swissball
HOW: Place the swissball against a wall. Make sure to have a sturdy chair or step. While in a seated, upright position, push into the ball with your foot flat on the ball. There should be a bend in your knee as you push...
28 Apr Isometric Single Leg Knee Extension – Swissball, At Wall
HOW: Place the swissball against a wall. While in a seated, upright position, kick into the ball and hold for a prescribed amount of time. As you kick, you shouldn’t be moving at all but you will feel your muscles activating. FEEL: You should...
28 Apr Single Leg Heel Raise – Knee Bent
HOW: Slightly bend your knee with your toe pointed forward. Use a wall for balance and push through the balls of your foot raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Heel Raise – Knee Bent
HOW: Slightly bend your knees with your toes pointed forward. Use a wall for balance and push through the balls of your feet raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Sacroiliac Joint Muscle Energy Technique
HOW: Lay on your back close to a wall. Place your feet flat on the wall creating a 90 degree bend in your knees. Push into the wall with one leg without moving your leg or body. At the same time you’re pushing into...
28 Apr Heel Raise – Ball Squeeze
HOW: Place a tennis ball, lacrosse ball, or any other small circular like object in between your heels. Squeeze the ball with your heelas and keep that constant tension during the whole exercise. Then, push up with your toes raising your heels. Make sure...
28 Apr Bent Over Cat Cow
HOW: Start with your hips against the wall. Make sure your feet are about shoulder width apart. Bend over and place your elbows on your knees. Starting with your back flat, arch it downwards, then curve it upwards in a controlled, slow motion. Imagine...
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