06 Oct Dead Bug – Legs Horizontal
HOW: Start this exercise on your back in a 90/90 position of your knees and hips. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation extend your legs out one at a time. The closer...
05 Oct Wall Lat Stretch
HOW: Stand next to a doorway or pole. Reach the arm you want to stretch over and across your body and grab onto the doorway with your palms face up, not down. Cross your leg on that side behind you. Slowly let your hips...
27 Aug Supine Hip Flexor Stretch
WHY: This exercise will stretch a muscle that is in front of your hip going down towards the knee. HOW: While laying on an elevated surface such as a couch, table, or bed bring one knee into your chest. Allow the other leg to...
20 Aug Plank – On Knees
HOW: Assume the modified plank position on your elbows and knees. Simply hold this position for the desired amount of time. There should be a straight line from your knees to your head. FEEL: You should feel all the muscles in your stomach working...
20 Aug Dead Bug
HOW: Start this exercise on your back in a 90/90 position, with your knees over your hips and your arms in front of your shoulders. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation drop...
29 Apr Donkey Kick – Knee Straight
HOW: Start in the quadruped position on all fours. Keeping your core/stomach braced and tight, slowly lift one leg and straighten it behind you, squeezing your butt. While doing this, do not let anything move. Repeat on the other side FEEL: You should feel...
25 Apr Hooklying March
HOW: Get set-up in a hook lying position laying on your back with your knees bent. Flatten your low back into the ground to engage your core, then lift one leg up at a time to to bring your knees up above your stomach....
24 Apr Tall Kneeling Pallof – Press
HOW: Move out until the resistance band is of moderate resistance. A Palloff press is properly executed by bringing arms out in front of you by flexing the shoulder and extending the elbows. Slowly move back and forth from reaching your arms out in...
13 Apr Side Plank – Elevated Surface
HOW: Begin with your elbow and forearm supported on an elevated surface. Get set-up in a side plank position with your legs straight and feet stacked. Lift your pelvis and hips up as high as you can and hold this position. When you are...
13 Apr Bird Dog
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...