13 May Heel Raise Isometric – Knee Bent, Into Wall
HOW: Place a foam pad on a wall at knee height. Lean into the pad with one knee as you perform a heel raise. Try to push into the pad as if you were driving your knee into the wall with your heel up....
13 May Heel Raise Isometrics – Knee Bent, Alternating, Wall Supported
HOW: Start by placing both hands on a wall for support. Lift your heels off the ground on both feet and then bend both of your knees. Holding your heels up, shift your body weight onto one foot. Alternate shifting your weight back and...
13 May Heel Raise Isometrics – Alternating, Wall Supported
HOW: Stand in front of a wall and bring your hands up and place them on the wall for support. Raise both of your heels up. Shift your weight from one foot to the other while staying in the heel raised position. FEEL: You...
28 Apr Spanish Squat Isometrics
HOW: Get set up in a standing position with bands wrapped behind your knees and anchored to a sturdy surface. Depending on the band set up - you may have 1 band around both knees or use two bands - below the knees tends...
28 Apr Isometric Single Leg Press – Swissball
HOW: Place the swissball against a wall. Make sure to have a sturdy chair or step. While in a seated, upright position, push into the ball with your foot flat on the ball. There should be a bend in your knee as you push...
28 Apr Isometric Single Leg Knee Extension – Swissball, At Wall
HOW: Place the swissball against a wall. While in a seated, upright position, kick into the ball and hold for a prescribed amount of time. As you kick, you shouldn’t be moving at all but you will feel your muscles activating. FEEL: You should...
20 Apr Isometric Elevated Bridge – Knee Straight
HOW: Place both heels on elevated surface. Keep knees slightly bent and drive your heels into the elevated surface lifting your hips up. Keep your arms relaxed and use your core and hamstrings to keep your hips elevated for a prescribed amount of time. ...
20 Apr Isometric Single Leg Elevated Bridge – Knee Straight
HOW: Place your heel on an elevated surface. Arms relaxed to the side. Lift and hold the opposite leg in the air. Apply pressure with one heel onto the elevated surface and drive your heel down into the elevated surface. This will bring your...
20 Apr Isometric Squat
HOW: Start with your feet slightly wider than shoulder width. Stick your butt out, keep your chest up and squat down. Once you reach your desired position, hold that for the prescribed amount of time. Push back up when done. FEEL: You should feel...
20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
