28 Jul Overhead Press- Half Kneeling, Dumbbell
HOW: Begin in a half kneeling position with one knee on the ground and one foot planted in front. With the knee that is planted on the ground, grab a dumbbell with that same arm and press the dumbbell overhead staying strong through the shoulder...
28 Jul Hollow Body Floor Press – Dumbbell
HOW: Begin laying on your back holding a dumbbell in both hands. From this position, keep your legs straight and lift them several inches off the ground and lift your head and shoulders a few inches off the ground. From here, perform a chest press...
28 Jul Hip Thrust March – Alternating
HOW: Begin with your back resting against an elevated surface such as a bench. From this position, lift your hips up by pushing through your feet. With your hips elevated, bend your hip and lift one foot off of the ground. Return that foot to...
28 Jul Goblet Press – Tall Kneeling, Dumbbell
HOW: Begin in a tall kneeling position on your knees holding a dumbbell in both hands. From this position, keep your core engaged and press the dumbbell up overhead. Return to the starting position. FEEL: You will feel your shoulder muscles working and your core...
18 Jun Tall Side Plank
HOW: Begin on your side for this exercise. From here, push through the outside of your foot and your hand as you push up into a tall plank position with your hand directly under your shoulder, elbow straight, and your hips forward and stable. FEEL:...
18 Jun Quadruped Position – Isometric Hold
HOW: Begin in an all fours position with your hands directly under your shoulders and your knees directly under your hips. From here, perform a small chin tuck as you think about pushing your hands into the ground slightly to engage the shoulder girdle. Also...
18 Jun QL Soft Tissue Mobilization-Lacrosse Ball
HOW: Begin laying on your back with a tennis ball or lacrosse ball positioned at the top of one of your hips and your lower thoracic and lumbar spine. From this position, gently roll onto the lacrosse ball providing a level of pressure that you...
17 Jun Crab walk
HOW: Begin this exercise with your stomach facing up and your arms and feet on the ground. Lift your hips off the ground by squeezing your glutes and begin walking your opposite arm/foot backwards or forwards at the same time. FEEL: You should feel your...
22 Mar Inch Worm – In Place
HOW: Start in a standing position with your feet together. Keep your knees as straight as you can as you bend over bringing your hands down to the ground. Once your fingertips start to touch the ground, walk your hands forward keeping your back flat...
12 Mar Walking Pigeon Stretch
HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you're standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your...
