21 May Sotts Press
HOW: Begin by bending your knees and squatting all of the way down keeping your feet flat (imagine a baseball catcher’s position). Have a barbell resting on your shoulders with a wide grip. While holding that squat position, press the bar up and back...
21 May Overhead Squat – Barbell
HOW: Start by grabbing the barbell with a wide grip. Get in a good squat position with your feet shoulder width apart or slightly wider. Bring the barbell over your head with your elbows locked out. Keep your chest up and act like you...
21 May Long Sitting Hamstring Stretch
HOW: Start in a comfortable seated position with your legs together out in front of you. Bend your back forward and reach for your toes with both hands as you keep your knees straight. Hold that stretch for the prescribed amount of time. FEEL:...
21 May High Knees – In Place
HOW: In a standing position, start by bringing one knee up as high as you can tolerate(hip level is as high as you need to go). Push off with your toes on the opposite leg to drive the other knee up. Alternate pushing off...
21 May Hamstring Pawback
HOW: Start by standing straight up. Bring one knee up high towards your chest, then slowly begin to straighten out your knee as you lower your leg back down. As your toe gets closer to the ground strike the ground and slide your foot...
20 May Forward Walking – Hurdle, Involved Leg
HOW:Using cones, lines, hurdles, or any other object, slowly step over each object with your involved leg. Lift your ankle up to help you clear the object. FEEL: You may feel tightness in your knee as you do this, this is normal. COMPENSATION: Do not...
20 May Backward Walking – Hurdle, Uninvolved Leg
HOW: Using cones, lines, hurdles, or any other object, slowly step over each object with your uninvolved leg. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground....
19 May Cyclops Lesions
Cyclops lesions can be extremely common after ACL reconstruction, with >25% of knees showing cyclops on MRI at 6 months. The hallmarks signs of a cyclops lesions are pain with extension, and an audible pop or cluck with extension. Typically patients will have normal...
16 May Suitcase Lift – Dumbbell
HOW: Start in a standing position with a dumbbell on the floor at your side. Center yourself, bend down and reach for the dumbbell, trying to maintain a neutral spine. Bring it up and then back down. FEEL: You should feel the muscles in...
16 May Carry – Front Rack, Bilateral, In Place
HOW: Start by standing with a kettlebell in each hand. Bring the kettlebell up into the front rack position. Squeeze your elbows in engaging your shoulder blade muscles. Shift your weight to one side as you bring the other knee to your chest. Alternate...
