HOW: Get set-up flat on your back with your feet supported on an elevated surface with the knees straight. While maintaining a flat low back, push into the elevated surface to bridge up and lift your hips off the ground. Your body should create...
HOW: Get set-up laying flat on your back with your heels on a foam roller. Begin the exercise by bridging up and lifting your hips off the ground. Hold this position as you bend your knees bringing your feet towards your butt. While keeping...
HOW: Begin seated with one knee stretched out in front of you. Place your hands over your knee and push your knee straight. Your pressure should be directed down and back towards the floor. FEEL: You will feel this stretch on the back of...
HOW: Follow along with the video. FEEL: You will feel all the muscles in your legs working to control the landing and descent. COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your...
This ACL Injury Prevention Program is designed to be used in field sports like soccer, football, rugby, lacrosse, etc. The program is designed in 3 distinct phases. Phase I: Dynamic Warm Up Phase II: Foundational Strengthening (Hip/core) Phase III: Movement Coordination/Plyometrics/Cutting Phase I Setup: 2 rows of 6 parallel cones,...
HOW: Begin holding onto the TRX straps with your feet hip width apart. While keeping a majority of your weight on your mid foot slowly lower yourself down as far as you feel comfortable the squat back to starting position. Push your butt towards...
HOW: Anchor a band at waist height, then place the band around your hips. Begin this movement by performing a reverse lunge with control, then power yourself up into the end position demonstrated in this video. This movement is achieved by raising your heel,...
HOW: Begin this exercise by balancing on one leg while holding onto the TRX handles. Next, focus on hinging primarily at the hips. This is achieved by bring your torso forward and pushing your butt back. Kicking out the back leg may make it...
HOW: Begin with your mid back against an elevated surface. This variation has a band strapped around the your hips to add resistance. Elevate one knee up towards the ceiling, then drive your opposite heel into the floor as you thrust your hips towards...
HOW: Begin in a standing position with your feet about hip-width apart. Place a dowel behind your back with one end making contact with your head and on your tailbone with the other end, the middle of the dowel should also be in contact...
