10 Jun Foot On Wall Calf Stretch – 3 Way
HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. While keeping your...
10 Jun Anterior Reach
HOW: Standing tall with your feet together. While keeping your back upright, bend one knee as you straighten the other leg out and reach as far as you can. Do not let you heel come up. . Return to the starting position and repeat. ...
10 Jun Ankle Dorsiflexion Mobilization – Dynamic, Kettlebell
HOW: Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Hold a kettlebell on top of your knee as you shift your weight forward. Be sure to keep your heel...
10 Jun Ankle Dorsiflexion Distraction – Band
HOW: Anchor a band close to the ground. In a seated position, place your ankle inside the loop of the band and have it wrapped underneath the side ankle bones. Cross the bands over the top of your foot as you bring your foot...
10 Jun Air Squat – Toes Elevated
HOW: Begin by placing two weight plates on the ground in front of you. Stand on the edge of the plate with the balls of your feet, and your feet about shoulder width apart. Bend at the knees and hinge forward at the waist...
05 Jun Ab Roll Out – Swissball
HOW: Start in a kneeling position with a swissball in front of you. Place your forearms and hands on top of the ball and slowly roll the ball out while keeping your back flat. Push into the ball and bring it back in when...
05 Jun Hip Egg Beater
HOW: Shift your weight to one leg. Use some type of support on the same side. With the other leg, bend the knee and bring it up and straight out from your hip creating an “L” shape. Rotate just the lower leg in a...
05 Jun Standing Straight Leg Raise
HOW: Loop a band around your ankles. Shift your weight to one side and kick one leg straight up while keeping your toe pointed up and your knee straight. Return to the starting position and repeat for the other side. FEEL: You should feel...
05 Jun RDL Isometrics – Kettlebell
HOW: Place a kettlebell on the ground in between your legs. Hinge forward at the hips, slightly bend your knees, and keep your back flat. Reach down with both hands and grab a hold of the kettlebell. While keeping your back parallel with the...
05 Jun Eccentric Shoulder Y
HOW: In a standing position, grab a theraband with both hands. With your thumb up, bring one arm up over your head in a diagonal direction (make sure there is no resistance bringing this arm up). The other hand should pull the band down...
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