20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
20 Apr Serratus Scoop – Band
HOW: Follow instructions on video on how to place the band. Slightly bent over while standing, bring your elbows in and up. Your palms should be grasping the band and positioned on the side of your head. Bring both elbows forward while rotating slightly...
20 Apr Front Foot Elevated Split Stance Lunge
HOW: Place one leg on an elevated surface and bring the other leg back. Lower yourself down keeping most of your weight on the elevated leg. Comfortably, drop the back knee towards the floor. Then, push yourself back up primarily with the front elevated...
20 Apr Knee Hug – Walking, Heel Raise
HOW: As you take a step forward, bring one knee up to your chest and grab it with both hands. Keep your chest up and stand straight as you pull your knee towards your chest. As you pull the knee to your chest, go...
20 Apr Single Arm Forward Raise – Band
HOW: Anchor the resistance band on the involved side by stepping on the band to desired length. The more slack the easier it will be. Hold the other side with your hand. Wrap around your palm one time for a better grip. Starting position...
20 Apr Single Leg Reverse Plank
HOW: While sitting up, place your hands slightly behind you at your side. Bend one knee up and place your foot flat on the ground. Straighten the other leg out. Using your heel, push down into the ground lifting your hips up while keeping...
14 Apr Split Stance Lunge – Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. Move into a split stance by placing with the back heel off the ground. Be sure to place 70-80% of your weight in your front leg and 20-30% in...
14 Apr Single Leg RDL – Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. While balancing on one leg, hinge at your hips. This is achieved by bring your torso forward and pushing your butt back. Kicking out the back leg may make...
14 Apr Posterior Lunge – Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. Starting in a standing position, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat and then perform...
14 Apr Squat – Anti-rotation
HOW:  Begin by placing a strap looped through one shoulder as shown in the video. Stand with your feet at a comfortable distance from each other. Keep the both feet entirely on the ground throughout the movement. Sink your hips down and backwards, and...
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