10 Aug Tibial Rotation – Knee Movement
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. To begin the exercise, rotate your ankle and shinbone out as far as you can while keeping this position kick the leg straight until your...
09 Aug Long Arc Quad – 0 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side, you want to perform this exercise, kick the leg straight until your knee is fully straight,...
09 Aug Long Arc Quad – 45 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side you want to perform this exercise, kick the leg straight until your thigh and shin make...
09 Aug Butterfly Stretch
HOW: Get set-up on the ground sitting on your butt. Use a yoga block or other object and place it under your bottom if your low back is rounding too much. To perform the stretch, bring your feet in together towards your groin, hold...
09 Aug Ankle CARs
HOW: Get set-up seated with your back supported and support your leg by wrapping your arm under your knee. While keeping your thigh still, draw large circles in a clockwise and counter-clockwise direction with your ankle. FEEL: You should feel your calf and ankle...
07 Aug Calf Foam Rolling
Follow along with the video to learn how to roll out your calves! You only need to spend a minute or two maximum in each body region....
07 Aug Hamstring Foam Rolling
Follow along with the video to learn how to roll out your posterior thigh! You only need to spend a minute or two maximum in each body region....
07 Aug Glute Foam Rolling
Follow along with the video to learn how to roll out the muscles in your hips! You want to avoid any bony landmarks like your sitbones. Everywhere else on your hips you are welcome to roll as long as you want! You only need to...
03 Aug Ankle Plantarflexion – Band
HOW: Place a resistance band around your forefoot. Using your hands, apply resistance to the band (shown in the video). Your goal is to slowly push your ankle down. Slowly return back to the starting position. FEEL: You should feel the muscles on the...
03 Aug Ankle Plantarflexion And Inversion – Band
HOW: Place a resistance band around your forefoot. Use your other foot to apply a line of resistance that is to the outside and closer than your working ankle (shown in the video). Your goal is to slowly push your ankle in a down...
