27 May Bear Hip Extension – On Elbows
HOW:Place your forearms on the ground with your elbows straight under your shoulders, your knees straight down from your hips. Push into the ground with your toes and lift your knees off of the ground. From this position, kick one leg straight back from...
27 May Bear Fire Hydrant – On Elbows
HOW: Place your forearms on the ground with your elbows straight under your shoulders, your knees straight down from your hips. Push into the ground with your toes and lift your knees off of the ground. From this position, keep your knee bent as...
16 May Prone Glute Squeeze
HOW: Start by lying face down. Put your toes into the ground. Squeeze your glutes rotating your hips down to the ground. Hold that contraction for the prescribed amount of time, then relax. Imagine trying to pinch something between your butt cheeks. FEEL: You...
13 May Single Leg Supine Clam – Band
HOW: Lying on your back with your knees bent up and your feet flat on the ground. Loop a band around your knees. While keeping one knee stable, push the band out with the other knee until you feel the most resistance and return...
13 May Supine Hip PNF Pattern – D2
HOW: Start by lying on your back. Bring your legs together and shift them both to one side. With the leg that was moved to the inside, point your toes down and in. Bring that knee up towards your chest as you move your...
13 May Supine Hip PNF Pattern – D1
HOW: Start by lying on your back. While keeping your knee straight, move your leg out to the side. Rotate your foot out and point your toes down. From this position, bring your knee up towards your chest as you rotate your lower leg...
09 May Bear Crawl Fire Hydrant
HOW: Start on all fours with your hands under your shoulders and your knees under your hips.. Push down with your toes and hands lifting your knees slightly above the floor going into the bear crawl position. While keeping the knee bent, kick out with...
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 Sidelying Hip Abduction – Extra Range
HOW: Using a weight bench, place your elbow on the bench directly below your shoulder. Bend your knee and place it on the bench. Lift your hips up in the air to form a side plank position, then straighten out the top leg. Engage...
08 May Posterior Lunge To Single Leg Balance
HOW: Step back with one leg. Keeping your weight on your front leg, drive into the ground and push yourself back up into a single leg balance position. FEEL: Feel your glutes and your quads of your front leg working. COMPENSATION: Don’t push with...
