26 Jun Single Leg Short Foot – Dynamic, Band
HOW: Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up into a march, maintaining your upright position. Next, extend your leg...
24 Jun Side Step – Band, On Ankles
HOW: Place a band around your ankles, slightly bend your knees, and hinge through your hips - this is the position you will be in throughout the exercise. Start with your feet hip width apart and step to the side. The trailing leg will...
22 Jun Single Leg Short Foot – Static, Band
HOW: Anchor a band low to the ground. Pull the band away from the anchor to tension it before placing it under the fat pad of your big toe. Lift one leg up and hold a single leg balance for the prescribed time without...
03 Apr Standing Chin Tuck – Shoulder External Rotation Isometric, Rotation
HOW: Begin in standing position with your back against the wall. Place a ball behind your head just below the base of the skull. Place a mini band around your wrists. Push the wrists out, keeping the elbows in. Tuck the chin towards the throat. Rotate...
03 Apr Standing Hip March – Band
HOW: Loop a miniband around your feet. In an upright position, root the standing leg into the ground as you lift the other leg up. Lift your knee to ~90º and return to the starting position. Keep the moving leg at hip width distance. ...
03 Apr Pallof Press – Rotation, Band
HOW: Anchor a band at waist height and position your hands at your belly. Step out until you feel enough resistance that challenges holding the hands at the belly without the band pulling you in. Bend your knees slightly, tuck in your hips in...
03 Apr Decel Walking
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable behind you, above the hip. Walk back until you feel resistance. Begin to slowly walk forward in a squatted position, loading the toes to the heels. Take...
03 Apr Jump Squat – Band
HOW: Begin in a standing position. Anchor a band at hip height. Wrap the band around the outside of the hip you want to target. Begin to perform jump squats pushing through the ground to extend the ankles, knees, and hips. Land soft and controlled...
03 Apr Ankle Anti-Supination – Band around Hips
HOW: Begin in a standing position. Anchor a resistance band or cable at hip height. Wrap the cable around the hip, opposite to the side of the foot you are targeting. Stand on one foot with your belly button pointed to the anchor. Pushing through...
08 Dec Anti-Pronation – Band Around Hips
HOW: Begin in standing position facing an anchored band or cable. Take the cable and wrap it around your hips as shown holding the handle of the cable with the hand opposite of the working leg.. Assume a single-leg position with the working leg...
