31 Mar Eccentric Single Leg Heel Raise – Off Step
HOW: Stand in front of a wall or an object to use for balance. Stand on the leg you want to train with your heel off the edge of an elevated surface. While keeping your glutes and quads tight to keep your knee straight,...
31 Mar Eccentric Single Leg Heel Raise – Knee Bent
HOW: Get set-up in front of a wall or an object to use for balance. Begin by keeping your knees bent then lift your heels off the ground. When you are at the top, shift all your weight over to one leg, lift the...
31 Mar Eccentric Single Leg Heel Raise – Knee Bent, Off Step
HOW: Get set-up in front of a wall or an object to use for balance with your feet on an elevated surface, heels just off the edge. Begin by keeping your knees bent then lift your heels off the ground. When you are at...
31 Mar Pogos – Transverse
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls rotating from one side to the other. Think of yourself as a rubber band or a spring loaded coil. Be bouncy! FEEL: You should focus on maintaining a...
31 Mar Double Leg Weight Shift – Circle
HOW: In a standing position, shift your weight in circles. Rotate by placing most of your body weight from the leftt, to your forefoot/toes, to the right, back towards you heal, and repeat. You can then also go the opposite direction. Start with small...
31 Mar Pogos – Frontal
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet from side to side. Think of yourself as a rubber band or a spring loaded coil. Be bouncy! FEEL: You should focus on maintaining a...
31 Mar Single Leg Weight Shift – Circle
HOW: Begin this exercise by balancing on one leg. Once balance is achieved, shift your weight in circles on your stable leg. Rotate by placing most of your body weight from the outside of your foot, to your forefoot/toes, to the outside your foot,...
31 Mar Single Leg Reach – Sagittal
HOW: Get set-up balancing on one foot. Begin this exercise by reaching as far as you can forward with the foot that is in the air. Then return to starting position and reach backward with the leg in the air while allowing your body...
31 Mar Pogos – Sagittal
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet moving forward <> backward. Think of yourself as a rubber band or a spring loaded coil. Be bouncy! FEEL: You should focus on maintaining a rigid/stiff foot/ankle...
27 Mar Single Leg Hop – Supported
HOW: Start with one knee supported on a bench or elevated surface. Place as much weight on that side as you'd like in order to off-weight the leg you're standing on. To begin the exercise, slightly lower down by letting your hip and knee...
