04 Sep Standing Ball Squeeze
HOW: Begin by holding a ball in your hands and bringing it up to chest height with your elbows bent. Squeeze your shoulder blade muscles as you squeeze the ball with your hand. Perform this for as long as prescribed and then release. FEEL:...
07 Aug Contract Relax Lat Stretch – Swissball
HOW: Begin in a kneeling position with a swissball in front of you. Place your hands on the ball with your thumbs up. Roll the ball out with straight arms and a flat back. Drive your hands down into the ball holding that position...
07 Aug Single Leg Bear Position Hold
HOW: Begin with your hands on the ground directly underneath your shoulders with straight elbows. Your knees should be right under your hips with your toes pushing into the ground. Push into the ground lifting your knees slightly off of the ground. Once you...
31 Jul Isometric Sidelying Clam
HOW: Begin by lying on your side with your leg together. Slightly bring your knees up towards your chest. From here, rotate your top knee up while your feet stay together. Bring that knee up as far as you can until you start to...
31 Jul Isometric Sidelying Clam – Band
HOW: Begin by lying on your side with your leg together. Slightly bring your knees up towards your chest. Loop a band around both knees. From here, use the top knee to push against the resistance while your feet stay together. Bring that knee...
31 Jul Isometric Long Arch Quad – 0 deg
HOW: Begin in a seated position and have minimal space between your knee and the edge of the surface. Sitting up straight, kick up one leg up straight while you point your toes up and back and push your thigh into the surface. Hold...
17 Jul Lateral Load Hold
HOW: Place one hand on a wall straight out from your shoulder with your elbow straight. Bend the inside knee up and push into the ground with your toes on the outside leg raising your heel up. While holding this position, you are trying...
10 Jul Overhead Hold – Dumbbell
HOW: Begin in a standing position and grab a dumbbell in one hand. Bring that dumbbell up overhead while keeping your elbow straight. Hold that position for the prescribed amount of time ad reps. FEEL: You should feel your shoulder muscles working. COMPENSATION: Don’t...
26 Jun 4 Way Ankle Isometrics
HOW: In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down,...
26 Jun Seated Hip Adduction Isometrics
HOW: In a seated position, place a yoga block or ball in between your knees. Squeeze your knees together against the block and hold for the prescribed amount of time and reps. FEEL: You should feel the muscles of your inner thigh working. COMPENSATION:...
