02 Jul Shoulder Scaption – PROM, Pulley
HOW: Begin in a seated position underneath a pulley system. With one hand, hold onto the pulley with your palm facing you and your arm out in front of you at an angle. Make sure that arm is completely relaxed. Use the opposite arm...
02 Jul Shoulder Flexion – PROM, Pulley
HOW: Begin in a seated position underneath a pulley system. With one hand, hold onto the pulley with your palm facing you and your arm out in front of you. Make sure that arm is completely relaxed. Use the opposite arm to pull that...
02 Jul Shoulder Abuction – PROM, Pulley
HOW: Begin in a seated position underneath a pulley system. With one hand, hold onto the pulley with your palm facing in and your arm out to the side. Make sure that arm is completely relaxed. Use the opposite arm to pull that arm...
02 Jul Seated Scapular Pull Up – TRX
HOW: In a seated position, grab onto TRX straps with both hands and your arms up in front of you. Keep your elbows straight as you pull down using only shoulder blade muscles. Your shoulder blades should rotate down and back up with each...
02 Jul Seated Press Up
HOW: While in a seated position, place your hands down on the surface at your side. Push into the table or surface with both hands using your shoulder blade muscles to try and lift your hips off of the table (it’s okay if they don’t...
26 Jun Seated Calf Isometrics – Strap
HOW: Have your legs straight out in front of you in a seated or long sitting position. Loop a band around the bottom of one of your feet. Use both hands to pull your foot back with the band while keeping your knee straight....
26 Jun 4 Way Ankle Isometrics
HOW: In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down,...
26 Jun Seated Hip Adduction Isometrics
HOW: In a seated position, place a yoga block or ball in between your knees. Squeeze your knees together against the block and hold for the prescribed amount of time and reps. FEEL: You should feel the muscles of your inner thigh working. COMPENSATION:...
26 Jun Seated Hip Abduction Isometrics
HOW: Begin seated with a band looped just above your knees. Spread your feet apart just enough to create tension in the band. Keep your feet flat as you push both of your knees outward and hold that position for the prescribed amount of...
10 Jun Long Arc Quad – Dorsiflexion Bias, Kettlebell
HOW: Sit on a tall chair or elevated step where your feet are off of the ground. Place your foot in the kettlebell handle. Point your toes up as you kick your leg straight up ending with your knee straight. Bring the weight back...
