08 May Curtsey Lunge To Single Leg Balance
HOW: Step backwards and out to the side like you were to perform a curtsey. Keep your weight on your front leg. Drive up and come to standing on one leg on the way back. FEEL: You should feel a good glute stretch and...
08 May Curtsey Lunge – In Place
HOW: Step backwards and out to the side like you were to perform a curtsey, lower yourself into a lunge position and repeat without taking another step. Keep most of your weight on your front leg, use the back leg for balance. FEEL: 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...
20 Apr Bridge – Segmental
HOW: Lay flat on the ground or table. Bend your knees and put your feet flat. Contract your core muscles and slowly push into the ground with your feet. Raise your hips first, then lower back, and finally your mid to upper back. Focus...
20 Apr Supine Hip External Rotation Stretch
HOW: While laying on your back, bring both knees up placing both feet flat on the ground. Place the ankle of the leg you want to stretch on your opposite knee. Gently push your knee down to feel the stretch. FEEL: You should feel...
20 Apr Standing Pigeon Stretch
HOW: Cross one leg and place the outside of your lower leg on the elevated surface. If you feel a stretch in that position, hold for the prescribed time. If you need more of a stretch, bend the opposite knee to lower yourself and...
20 Apr Isometric Squat
HOW: Start with your feet slightly wider than shoulder width. Stick your butt out, keep your chest up and squat down. Once you reach your desired position, hold that for the prescribed amount of time. Push back up when done. FEEL: You should feel...
20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
20 Apr Reverse Plank
HOW: Seated up, place hands behind you. With your legs straight out, drive your heels into the floor. Raise your hips up while bringing back your shoulder blades and opening up your chest. Squeeze your glutes at the top. FEEL: Your hamstrings, glutes, and...
20 Apr Clam – Internal Rotation
HOW: Lay on your side and slightly bring both knees forward. Bend both knees and bring them up, almost to your hips. Lift your heel off of the bottom heel, bringing your foot up towards the ceiling. Make sure to keep your knees stay...
