10 Dec Standing Lumbar Extension – Wall Support
HOW: Stand facing a wall and place both hands on the wall at shoulder height. Lean into the wall by gentle letting your stomach muscles relax. Try to bring your belly button to the wall in front of you slowly. Keep your elbows straight...
10 Dec Quadruped Hip Extension – Slider
HOW: Begin by positioning yourself in the quadruped position. Both hands on the ground under your shoulders, and your knees on the ground underneath your hips. Find a neutral spine as shown in the video. Don’t let the imaginary glass of water on your...
10 Dec Prone Press Up Roadkill
HOW: Begin by lying face down on the ground. Bend one knee and bring it out to the side. Place your hands by your side with your elbows bent. From here, use only your arms to push your back up into extension and back...
10 Dec Bird Dog – Slider
HOW: Begin on your hands and knees. Place a slider under one foot. 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...
05 Sep Prone Press Up – Full Elbow Extension
HOW: Begin by lying on your stomach with your elbows bent at your side and your palms down on the ground with your hands by your shoulders. From here, exhale as you push into the ground lifting your chest off of the ground while...
05 Sep Hooklying March – Foam Roller, Anti-Rotation
HOW: Begin by lying on a foam roller. Your head, back and hips should all be centered on the roller. Bend your knees and place your feet flat on the floor with your hands out slightly from the roller for support. From here, bring...
05 Sep Side Lying Femoral Nerve Tensioner
HOW: Start by lying on your side and placing a band or strap around the foot that is on top. Tension the nerve at the bottom by bending your knee and pulling your foot with your top hand pulling the strap backwards. At the...
05 Sep Side Lying Femoral Nerve Glider
HOW: Start by lying on your side and placing a band or strap around the foot that is on top. Tension the nerve at the bottom by bending your knee and pulling your foot with your top hand pulling the strap backwards. At the...
05 Sep Dead Bug – Foam Roller, Arms Overhead, Ball
HOW: Start by lying on a long foam roller. The roller should be down the middle of your back with your hips and head on the roller. Bend your knees and place your feet flat on the ground. Holding a ball with both hands,...
28 Aug Tall Plank – TRX
HOW: Anchor TRX bands above your head. Face away from the anchor and place a band in each hand. Walk your feet back as you lean forward. Keep your elbows straight, knees straight, and have your toes pushing into the ground creating a plank...
