27 May Single Leg RDL – Foam Roller
HOW: While standing, place the end of a long foam roller on top of your foot. With the hand on the same side press down on the other end of the foam roller. While balancing on the leg without the roller and keeping your...
27 May Single Leg Balance – BOSU, Blue Side Up
HOW: Place a bosu ball in front of you on the ground with the blue side up. Step onto the middle of the ball and slightly bend your knee. Keep your other knee bent and off of the ball. Balance on the one leg...
27 May Posterior Step Down – RNT
HOW: Place an elevated surface in front of you. Anchor a band above the height of the surface and loop it around the outside knee above the knee cap. With the other leg, step backwards and hinge your upper body forwards. Bend the knee...
27 May Lateral Lunge – BOSU
HOW: Place a bosu ball a few feet to the side of you with the ball side up. Step to the side with the foot closer to the bosu and land on the ball bending at the knee, glutes back, and slightly bending your...
27 May Lateral Bound On Bosu
HOW: Place a bosu ball a few feet to the side of you with the ball side up. Shift all of your weight to the outside leg and bend the knee up that is closest to the bosu ball. With the leg balancing on...
27 May Forward Bound On BOSU
HOW: Begin by placing a bosu ball on the ground in front of you a couple of feet with the ball side up. While on one leg, jump forwards onto the ball and land with the opposite foot. Then immediately jump back into the...
27 May Forward Hop On BOSU
HOW: Begin by placing a bosu ball on the ground in front of you a couple of feet with the ball side up. On one leg, hop forwards onto the ball with the foot that was balancing and immediately jump back into the starting...
27 May Deficit Posterior Lunge
HOW: Begin by standing on a sturdy elevated surface. Step backwards with one leg as you bend the leg on the elevated surface down. Drop your hips lower than the knee on the surface and then push back up into the starting position. FEEL:...
27 May Anterior Step Down – RNT
HOW: Start by standing on a step or elevated surface with a band around your knee. The band needs to be looped around just above your knee cap and should be wanting to pull your knee in. Your goal is to push your knee...
22 May Tempo Split Stance Lunge
HOW: Begin with one foot in front and the other leg extended back with your back toes pushing into the ground. Keeping your torso straight up, lunge forward and down for 5 seconds, hold that position for 3 seconds, and push back up into...
