27 Oct Prone Swimmer
HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement. FEEL: You will feel the muscles on the back of...
27 Oct Half Kneeling Windmill – Kettlebell
HOW: Begin in a half kneeling position with a kettlebell in an overhead position. With control lower yourself to the side that is free and tap the floor. At first you don't have to go all the way down, as you feel comfortable lower...
27 Oct Prone Swimmers – In Extension
HOW: Lay face down with your arms overhead. Elevate both arms and legs off of the floor into a superman position. Lift one arm up and the opposite leg towards the ceiling and repeat back and forth. Your shoulder blade should drive the arm...
27 Oct Mountain Climber – Slow, Band
HOW: Begin in a high plank position making sure your shoulders, hips, knees, and ankles are in a straight line with resistance and around your feet. Keep your core engaged then lift one leg up and drive the knee towards your chest. Return and...
17 Oct Single Leg Fire Hydrant – Wall Support, Band
HOW: Get set-up with one foot behind you supported on a wall, have enough space between your foot on the ground and the wall so that your knee is not beyond your toes on the side you're standing on. With a band on above...
17 Oct Standing QL Stretch
HOW: Example - right TFL. Get set-up standing followed by taking a step backwards and to the opposite side. For example, if you step with your right foot, it should be behind and to the left of your left foot. Now reach up into...
17 Oct Seated March
HOW: Get set-up seated with your feet supported on the ground. While keeping your trunk upright and tall and low back relatively neutral, lift one knee up towards the ceiling while keeping your knee bent. Hold for a moment, then lower down and perform...
17 Oct Plank – Alternating Leg Lifts – On Knees
HOW: Get set-up on your forearms and knees in a modified plank position. While maintaining good form, lift one leg up in the air behind you by performing hip extension, hold for a second then lower back down. Perform on the other side and...
17 Oct Frog Bridge
HOW: Get set-up on your back with your knees bent and the bottom of both feet touching one another so that the outside of your ankles are on the ground. Flatten your lower back into the ground followed by bridging up and lowering down....
17 Oct Curtsey Step Up
HOW: Stand in front of an elevated surface. Begin the exercise by stepping up onto the elevated surface and over and beyond the other foot (if stepping up with the left, place the left foot to the right of your right foot). Stand tall...
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