30 May Seated Shoulder Y – Band, Swissball
HOW: Begin by sitting on a Swiss ball with your feet anchoring a light resistance band. Pulling the shoulder blades down and back, lift the band overhead making a “Y” type of motion with your arms Maintain thumbs up to the ceiling position. Slowly return...
30 May Seated Big Toe Abduction – PROM, Band
HOW: Begin in a seated position. Anchor a band around the big toe. Pull on the band to abduct or pull the big toe from the midline of the body. Hold for the duration or perform for repetitions. FEEL: You may feel a stretch in the...
30 May Isometric Single Leg Hamstring Pull Down – Band
HOW: Anchor a band at or above head height. Grabbing onto the band, pull it towards you as you assume a face-up lying position on the floor. Anchor the band around your ankle. While keeping that leg straight, use the other leg to help...
30 May Front Foot Elevated Single Leg Pogo – Step Support
HOW: Using a step or a stair, place one foot on the elevated surface. Keeping more of your weight on the elevated foot, begin to bounce on the balls of the foot that is behind you keeping the knee relatively straight and allowing the motion...
26 Apr Closed Grip Lat Pull Down – Seated, Cable
HOW: At the lat pulldown machine, get set up by first holding onto a VBar overhead and then lowering yourself until your lower body can stabilize you. In this position, initiate the motion by pulling with the shoulder blades, and followed by the shoulders and...
26 Apr Double Leg Calf Raise – Leg Press Machine
HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you want to start with your knees as straight as possible.. Toes are facing up towards the ceiling and your feet are comfortable hip width apart Use the arms...
26 Apr Double Leg Hamstring Curl – Machine
HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move. Hold onto the handles...
26 Apr Double Leg Leg Press – Machine
HOW: Find a seated position in the leg press machine with your feet comfortably hip width apart. Stabilize the upper body and core by grasping the handles to the side. Bring the legs up to the plate of the leg press. Keeping pressure through the...
26 Apr Eccentric Bicep Curl – Cable
HOW: Find a seated position in the bicep curl machine. Get set up with the elbow of the arm that is intended to do the work bent and slowly straighten your arm until you reach thebottom position. At the bottom, use the opposite arm...
26 Apr Eccentric Hamstring Curl – Machine
HOW: In a seated position in the leg curl machine, get set up with the legs straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move. Hold onto the handles...
