31 Dec Supine Table Top Oblique Activation
HOW: Start by lying on your back. Bend your knees and bring them up towards your chest straight up from your hips. Have your lower legs pointing straight out creating an “L” in your legs. Place one hand on top of the opposite knee....
31 Dec Dead Bug – Unilateral Isometric Hold
HOW: Start by lying on the floor with your knees bent up and feet flat. Flatten your back by contracting your core and performing a pelvic tilt. From here, lift your legs up with your knees bent and arms straight up pointing both to...
31 Dec Dead Bug – Side Bend
HOW: Start by lying on the floor with your knees bent up and feet flat. Flatten your back by contracting your core and performing a pelvic tilt. From here, lift your legs and arms straight up pointing both the sky. Then reach one arm...
31 Dec Tall Kneeling Chop – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be up at your side. Pull it down across your body...
31 Dec Tall Kneeling Lift – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored low, almost at the ground level. The band should be at your side. Pull it up...
31 Dec Tall Kneeling Lateral Overhead Pallof – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be up at your side. Keep your elbows straight as you...
31 Dec Tall Kneeling Pallof – Overhead, Posterior
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored behind you. Pull it up overhead and move it...
31 Dec Kneeling Trunk Extension – Swiss Ball, Wall Supported
HOW: Position yourself on your knees with your feet pushing into a wall as you lean forward on a swiss ball. The swiss ball should be on your hips. Place your hands behind your back. From the leaning forward position, push into the ball...
14 Dec Bridge – Head Turns
HOW: Get set-up flat on your back with your feet flat on the ground with the knees bent at approx. 90 degrees. While maintaining a flat low back, push into the ground to bridge up and lift your hips off the ground. Your body...
14 Dec Bird Dog – Head Turns
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm and leg up as high...
