20 Aug Single Leg Hip Hinge – Dowel
HOW: Begin in a standing position with your feet about hip-width apart. Place a dowel behind your back with one end making contact with your head and on your tailbone with the other end, the middle of the dowel should also be in contact...
10 Aug Single Leg RDL – 3 Way
HOW: Get set-up standing. On the side you want to perform the exercise, balance on that leg and lift the other foot off the ground. With the arm on the same side as the leg on the ground, reach across your body away from...
10 Aug Standing Hip Flexor Stretch
HOW: Begin this exercise in a staggered stance position with one foot on an elevated surface, the foot on the ground is the side you will stretch. With both feet facing forward, tuck your tailbone and shift your weight forward. FEEL: You should feel...
09 Aug Standing Quadriceps Stretch
HOW: Get set-up standing. On the side, you want to stretch, grab your foot and pull it back towards your butt by bending your knee. Keep a flat back, squeeze your butt muscle to push your hip forward, and have your knee directly below...
09 Aug Single Leg Wall Sit – Band
HOW: Get set-up with a band around your knees and your back against a wall with your feet about a foot away from the wall. Lower your hips down against the wall until your thighs are at most parallel to the ground, then lift...
09 Aug Single Leg Squat – Terminal Knee Extension
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward, balance on the leg with the...
09 Aug Posterior Step Down
HOW: Stand on the step. Shift all of your weight to the leg you want to exercise. With the foot in the air, you will reach back and lightly tap the ground, and then come back up to your starting position. FEEL: You should...
09 Aug Lateral Step Up
HOW: Stand to the side of a box/step. With the leg closest to the box/step, step up onto the surface, and then step back down. FEEL: You should feel the muscles working in the leg that you are stepping up with. COMPENSATION: Avoid letting...
09 Aug Lateral Step Up To Single Leg Balance
HOW: Stand to the side of a box/step. With the leg closest to the box/step, step up onto the surface and balance on that leg as you drive the other knee up into the air. Squeeze the butt muscles in that leg as you...
09 Aug Lateral Step Down
HOW: Stand on the edge of a box/step and balance with all of your weight on the leg you want to exercise. The other leg will be hovering off the edge of the step. Slowly lower your hips, lightly tap the ground with your...
