08 Dec Single Leg Anterior to Posterior Squat – Squat Rack
HOW: Begin by standing at a squat rack or a doorway. Use upper body assistance while driving the knee closest to the squat rack into the squat rack. Assume a single leg squat position in a quarter or half squat position keeping pressure from...
08 Dec Bear Plank – Rock Back
HOW: Take an all fours position on your hands and your knees. Hands underneath the shoulders and knees under the hips. Lift the knees off the ground. Pushing through the palms, take the hips towards the heels. Keep the shins parallel to the ground. Once...
08 Dec Couch Stretch – Contract Relax
HOW: Assume a half kneeling position. Elevate the foot of the rear leg onto a couch, chair, or bench. Rock back the hips towards the heel until a stretch is felt. Pause here and push the shin into the bench. Relax and then deepen the...
08 Dec Kickstand RDL – Foam Roller
HOW: Set yourself up by suspending a foam roller between the side of your knee and the wall. Move your outside leg behind you to get into a kickstand position, and shift ~80% of your weight over to your front leg. Hinge your hips ...
08 Dec Half Kneeling Rear Leg Lift Off – Wall
HOW: Take a half kneeling position with the rear leg toes pushing into the ground, ball of the foot pushing into the wall. Rotate the torso over the front leg. Staying stacked tall with the torso, begin by pushing down with the front leg and...
08 Dec Reverse Plank Bridge
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs in front of your with your knees bent.. Lift your hips up off the ground until you form a straight line between your trunk and legs. Repeat for the...
08 Dec Reverse Plank Bridge Isometric
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs out in front of your with your knees bent.Lift your hips up off the ground until you form a straight line between your trunk and legs. Hold for the...
08 Dec Side plank row – knee drive band
HOW: Anchor a band to the wall at a height that lines up with your top shoulder. Get set up in a side plank with your top arm outstretched holding the band. With your top arm, pull the band into a row position by...
08 Dec Eccentric Single Leg Hamstring Pull Down
HOW: Lay on your back on the ground. With an anchored band to the wall behind you, pull the band to loop it above your ankle. From this position, keep your leg straight and allow the band to pull your leg closer to you...
02 Nov Hand Release Push Up – Anti Rotation
HOW: Anchor the Kayazan Vector below knee height. Put your right arm through and rotate to your left if wanting to work anti-rotation to your right and vice versa if wanting to work anti-rotation to your left The torso strap should come around your...
