03 Jun Posterior Lunge – Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step backwards with your left leg and descend into a lung position. Push yourself back up and backward using your back left leg. Then repeat on the right side. The key is...
03 Jun Lateral Lunge – Walking
HOW: Take a step out to the right into a lateral lunge position. Then, pull the rest of your body over your right leg through using the muscles on the inside of your thigh. Next, take another step out to the right and repeat....
03 Jun Anterior Lunge – Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step forward with your left leg and descend into a lung position. Push yourself back up and forward using your front left leg. Then repeat on the right side. FEEL: You should...
03 Jun Lateral Lunge – Alternating
HOW: Take a step out to the right into a lateral lunge position. Then, pull the rest of your body over your right leg through using the muscles on the inside of your thigh. Next, take a step out to the left and repeat...
30 May Lateral Lunge Pallof – Press
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as...
30 May ACL Injury Prevention – Court Version
This ACL Injury Prevention Program is designed to be used in court sports like basketball, volleyball, handball, etc. The program is designed in 3 distinct phases. Phase I: Dynamic Warm Up Phase II: Foundational Strengthening (Hip/core) Phase III: Movement Coordination/Plyometrics/Cutting Phase I Setup: 2 rows of 6 parallel cones, spaced...
29 Apr Posterior Lunge
HOW: Starting in a standing position, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat and then perform on the other side. FEEL: You should feel at least 80% of your weight...
25 Apr Posterior Lunge – Landmine, Alternating, One Hand
HOW: Holding a barbell in a landmine rig with one hand in front of your shoulder on the same side, perform a reverse lunge by taking a large step backwards. Return to standing position and perform on the other leg and repeat. Perform the...
25 Apr Posterior Lunge – Landmine, Alternating, Two Hands
HOW: Holding a barbell in a landmine rig with both hands in front of your chest, perform a reverse lunge by taking a large step backwards. Return to standing position and perform on the other side and repeat. FEEL: The goal is to keep...
24 Apr Posterior Lunge to Shoulder Press – Landmine
HOW: Grab the barbell with both hands at chest level. First descend into a reverse lunge. The goal of this exercise is to explosively come back to the starting position while pressing the barbell as fast as you can above you. Using primarily your...
