11 Jun Prone Hip Flexor Stretch
HOW: Lay down on an elevated surface like a bench, a couch, or a bed. Bring one leg off and march that leg up as far as you feel comfortable. The lower the surface the more aggressive the stretch will be. FEEL: You will...
11 Jun Seated Knee Extension – Overpressure, PROM
HOW: Begin seated with one knee stretched out in front of you. Place your hands over your knee and push your knee straight. Your pressure should be directed down and back towards the floor. FEEL: You will feel this stretch on the back of...
11 Jun Deep Squat Weight Shift
HOW: While in a deep squat position hold onto a stable surface. Slowly lean towards one side while driving your body and your knee forward. Repeat on the other side. FEEL: The more you drive your body forward the more you will bias a...
11 Jun Deep Squat Hip External Rotation – AROM
HOW: Squat down as far as you can while attempting to keep the heels down towards the floor. Then place your arms inside of your legs. From this position drive your knee out as far as you can while allowing the foot to stay...
30 May ACL Injury Prevention – Field Version
This ACL Injury Prevention Program is designed to be used in field sports like soccer, football, rugby, lacrosse, 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,...
19 May Single Leg RDL – TRX
HOW: Begin this exercise by balancing on one leg while holding onto the TRX handles. Next, focus on hinging primarily at the hips. This is achieved by bring your torso forward and pushing your butt back. Kicking out the back leg may make it...
11 May Standing Hip Flexor Stretch – Pelvic Tilt
HOW: Get set-up standing with a box or object in front of you that you can put one foot up on. The side that remains down on the ground is the one getting the stretch. Put one foot up, perform a posterior pelvic tilt,...
11 May Standing Hip CAR
HOW: Start in a standing position, then lift one leg up and perform max hip flexion followed by abduction, internal rotation, extension, and adduction. Reverse and repeat. See video for tips. FEEL: You will feel muscles all around your hip as well as throughout...
11 May Standing Hip Flexor Stretch – Dynamic
HOW: Get set-up standing with a box or object in front of you that you can put one foot up on. The side that remains down on the ground is the one getting the stretch. Put one foot up, perform a posterior pelvic tilt,...
11 May Standing Hip Flexor Stretch – Dynamic, Arm Elevation
HOW: Get set-up standing with a box or object in front of you that you can put one foot up on. The side that remains down on the ground is the one getting the stretch. Put one foot up, perform a posterior pelvic tilt,...
