05 Feb Bridge – Adduction
HOW: Place a firm object like a ball between your legs and squeeze. Maintain this contraction the entire time while performing a bridge. FEEL: You should feel the muscles on the insides of your thighs and glutes working. COMPENSATION: Do not arch the back....
05 Feb Lateral Lunge – Slider
HOW: Use a frictionless surface (ie magazine on carpet, pillow cloth on hardwood) under one foot - this will be the moving foot. Keeping all your weight on your opposite leg, slowly lower yourself and slide your foot out. Squeeze the inside part of...
26 Jan Tall Plank Shoulder Tap
HOW: Start in the tall plank position. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged and strong, slowly lift one arm and tap your opposite...
14 Jan D2 Shoulder Flexion – Band
HOW: Get a band anchored down by the ground and stand next to the anchor but turn your body 90 degrees from it. Hold the band with your arm that is further away from the anchor. Spread your feet so that they’re a little...
03 Jan Side Lying Shoulder External Rotation – Band
HOW: In a side-lying position place the arm facing the ceiling slightly abducted, this can be done using a pillow or towel. Now focus on purely rotating the shoulder from the hand near the stomach all the way out to where the hand is...
03 Jan Side Lying Shoulder Horizontal Abduction
HOW: Get set-up laying on your side with your hips and knees slightly bent, you can use a pillow for head and neck support. Line up your arms directly in front of your shoulders facing in front of you, the arm on top will...
01 Jan Side Plank Thread the Needle
HOW: Begin in a full side plank with one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders. With the top arm reach down and across towards the arm on the...
01 Jan Face Pull – Quick
HOW: Begin with a resistance band pulling your arms forward. The anchor for the resistance band should be around shoulder height. Bring your hands close to your ears, this is achieved by rowing and rotating your arms back at the same time. Bring your...
01 Jan Prone Snow Angel
HOW: Lay face down with your forehead rested on a towel for comfort. Begin with your arms by your side palms facing the ceiling. Lift both arms towards the ceiling as high as you can, while keeping your elbows straight bring both arms up...
01 Jan Prone Overhead Press
HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated 90 degrees out to your side and your elbow bent about 90 degrees. Lift your arms first up towards the ceiling, make sure to pull with the...
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