Video Tag
meniscus tear
Quadruped Hamstring Curl
HOW : Start in the quadruped position with your hands on the ground underneath your shoulders, elbows straight, and knees on the ground under your hips. From here, kick one leg straight out from your hip. Then, bring your heel to your butt bending your...
Eccentric Squat - Wall Supported, Swissball
HOW : Place a swissball on a wall and position the middle or small of your back on the ball. Lean into the ball while keeping your chest up. Walk your feet out and have them about shoulder width. From here, sit down like you're...
B Skip
HOW : Drive one knee up at a time while moving your opposite arm up with the knee. Add a slight hop with the leg on the ground and straighten your leg out as the foot comes back down to the ground. Perform this going...
Step Up & Over
HOW : Set up a step on the ground. Step up onto the step with one leg and then drive the opposite leg into a 90 degree angle at the knee and the hip. From here, shift your weight forward on the stance leg, bending...
Step Up - Overhead Reach
HOW : Set up a small step on the ground. Step up onto the step with one leg as you bring the other leg up bending the knee and your hip into a 90 degrees angle each. As you drive your knee up, raise your...
Step Up - Continuous
HOW : Set up a step on the ground. Step up onto the step with one leg as you bring the other leg up into a runners position with the knee and hip at 90 degrees.Touch the toe of the drive leg back to the...
Step Up - 4 Way
HOW : Begin with a small step set on the ground. Using one side edge of the step, step up forward with the leg closest to the step bringing the outside leg’s knee up into a runner’s position. From here, bend your inside knee and...
Toe Off to Step Up
HOW : Start by getting a step set up in front of you. Place one leg up on top of the step. From here, shift your weight forward onto the leg on top of the box as you roll onto the toe of your back...
Tempo Squat - Band
HOW : Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for...
Straight Leg Raise - Hip External Rotation
HOW : In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...