21 Nov Kneeling Lat Mobilization
HOW: Get set up first by placing a barbell around thigh height on a rack. You can also perform this exercise on a box, bench, or any other object around that height. Then get down on both knees and place the end of your...
21 Nov Half Kneeling Lift Off
HOW: Start in a half-kneeling position. The goal of this exercise is to work the kneeling leg. Keep your toes pointing into the ground. Keeping as much weight as you can on your back leg, drive your toes into the ground and try and...
21 Nov Downward Dog to Upward Dog
HOW: Starting in a tall plank position with your hands and feet on the ground. Push your arms into the ground and protract your scapula to push your hips into the air in the down dog position. Really drive this motion through your shoulder...
21 Nov Quadruped Rock Back – Ankle Plantarflexion Stretch Bias
HOW: Get into the quadruped position on all fours with your toes down. You want to position our toes so that they are pointing behind you. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways to...
21 Nov Quadruped Rock Back – Big Toe Extension Bias
HOW: Get into the quadruped position on all fours with your toes up. You want to position your toes so that they are pointing towards your head. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways...
19 Nov Quad Set – AAROM, Strap
HOW: Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...
19 Nov Terminal Knee Extension – 3 Way
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. You will perform this exercise in 3 different positions: with your feet side by side, with your working leg in front of your other...
11 Nov Toe Walking
HOW: Stand up on your tip toes and lift both your heels off the ground. Maintain this tall, tip toe position, and walk forward. The goal is to stay up as tall as you can and not let your heel drop when you put...
11 Nov Standing TFL and ITB Stretch
HOW: Example – right TFL and QL. 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...
11 Nov Straight Leg Raise – J
HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...
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