27 Dec Seated Thoracic Extension – Partner Assisted
HOW: Get set up sitting in a chair with your partner behind you and to your side. Lace your fingers behind your neck and have your partner reach their front arm around your elevated elbows to support your arms and use them as a...
27 Dec Seated Thoracic Rotation – Partner Assisted
HOW: Get set up sitting in a chair sitting at a 90 degree angle from the back of the chair with your partner behind you. Cross your arms across your chest and have your partner reach around you and grab onto your outside elbow...
08 Dec Seated Hip Internal Rotation- External Rotation – Straddle
HOW: Start seated and open your legs into a straddle position. As you rotate to one side, rotate the front leg externally (outside of the ankle towards the floor) while you rotate the back leg internally (inside of the ankle towards the floor). Alternate...
08 Dec Seated Neck Extension – Towel
HOW: While seated on a chair, roll up a small towel longways and place it behind your neck. Pull the towel forward and down to a 45º angle and while maintaining a pull on the towel, slowly look up towards the ceiling. . Hold...
30 May Seated Thoracic Mobilization – Overpressure
HOW: Begin by sitting sideways in a chair. Try to have the knees as high or higher than the hips. Wedge the thigh closest to the backrest into the support. Begin to turn towards the backrest as far as you can. Use your upper body...
26 Apr Closed Grip Lat Pull Down – Seated, Cable
HOW: At the lat pulldown machine, get set up by first holding onto a VBar overhead and then lowering yourself until your lower body can stabilize you. In this position, initiate the motion by pulling with the shoulder blades, and followed by the shoulders and...
26 Apr Double Leg Calf Raise – Leg Press Machine
HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you want to start with your knees as straight as possible.. Toes are facing up towards the ceiling and your feet are comfortable hip width apart Use the arms...
26 Apr Double Leg Hamstring Curl – Machine
HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move. Hold onto the handles...
26 Apr Double Leg Leg Press – Machine
HOW: Find a seated position in the leg press machine with your feet comfortably hip width apart. Stabilize the upper body and core by grasping the handles to the side. Bring the legs up to the plate of the leg press. Keeping pressure through the...
26 Apr Eccentric Bicep Curl – Cable
HOW: Find a seated position in the bicep curl machine. Get set up with the elbow of the arm that is intended to do the work bent and slowly straighten your arm until you reach thebottom position. At the bottom, use the opposite arm...
