20 Apr Evil Clam – Band
HOW: While laying on your side, bend your knees and bring them forward. Make sure the band is looped around your ankles. Keeping your knees together, lift your top foot away from your bottom foot, against the resistance of the band. FEEL: You should feel all...
20 Apr Clam – Internal and External Rotation
HOW: With your knees bent laying on your side, bring them slightly forward. Move your top leg up towards the sky and extend it backwards. While your leg is up in that position, keep your knee bent and stabilized while you rotate your hip...
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...
20 Apr Front Foot Elevated Split Stance Lunge
HOW: Place one leg on an elevated surface and bring the other leg back. Lower yourself down keeping most of your weight on the elevated leg. Comfortably, drop the back knee towards the floor. Then, push yourself back up primarily with the front elevated...
20 Apr Knee Hug – Walking, Heel Raise
HOW: As you take a step forward, bring one knee up to your chest and grab it with both hands. Keep your chest up and stand straight as you pull your knee towards your chest. As you pull the knee to your chest, go...
20 Apr Single Leg Reverse Plank
HOW: While sitting up, place your hands slightly behind you at your side. Bend one knee up and place your foot flat on the ground. Straighten the other leg out. Using your heel, push down into the ground lifting your hips up while keeping...
14 Apr Split Stance Lunge – Anti-rotation
HOW: Begin by placing a strap looped through one shoulder as shown in the video. Move into a split stance by placing with the back heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in...
14 Apr Single Leg RDL – Anti-rotation
HOW: Begin by placing a strap looped through one shoulder as shown in the video. While balancing on one leg, hinge at your hips. This is achieved by bring your torso forward and pushing your butt back. Kicking out the back leg may make...
14 Apr Lateral Lunge – Anti-rotation
HOW: Begin by placing a strap looped through one shoulder as shown in the video. Then take a large step to your side pushing into the resistance band. The larger the step, the deeper you will be able to go with this exercise. Once...
