31 Jul Eccentric Single Leg Hip Thrust
HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. At the top of the hip thrust elevate one leg off the floor and slowly descend...
31 Jul Staggered Stance Hip Thrust
HOW: Begin with your mid-back against a bench in a staggered stance position. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the...
30 Jul Supine Heel Dig – 90 deg
HOW: Begin face up, while keeping your knees bent to about 90 degrees drive your heels into the floor. Nothing should be moving, hold this position as long as prescribed. FEEL: You may feel like the hips will be coming off the floor. The...
30 Jul Straight Leg Raise To Single Leg Bridge
HOW: Start on your back with one knee bent on the floor, with the opposite leg perform a straight leg raise. Next, drive your heel into the ground and lift your hip up towards the ceiling with the bent knee. At the end position...
30 Jul Straight Leg Bridge to Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift you hips up towards the...
30 Jul Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Bring one leg in towards your chest, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position...
30 Jul Seated Straight Leg Raise – AAROM, Strap
HOW: In a seated position back yourself up against a wall. Place a strap around the ball of your foot while holding both ends with your hands. While keeping your core engaged raise your leg off the floor as high as you can. Use...
30 Jul Seated Hamstring Stretch
HOW: Sit at the edge of your chair with one leg straightened out in front of you. Stick your chest out and maintain this position while slowly leaning forward. The lean should be coming from the hips. FEEL: You should feel a gentle stretch...
30 Jul Prone Quad Stretch – Strap
HOW: Lay face down with a towel or strap around your ankle. Use the strap to pull your ankle towards your butt. Make sure to keep the pelvis tilted posterior (tucking your tailbone to keep a flat low back) while performing this stretch. FEEL:...
30 Jul Straight Leg Raise – Single Leg Bridge Position
HOW: Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight,...
