11 Jun Depth Drop
HOW: Begin by standing on an elevated surface. Step off of the surface with one foot and land with your feet about shoulder width apart. Absorb the landing by bending your knees and hinging forward at the waist. FEEL: You will feel all the...
11 Jun Depth Drop Jump
HOW: Begin by standing on an elevated surface. Step off of the surface with one foot and land with your feet about shoulder width apart. Absorb the landing by bending your knees and hinging forward at the waist. As you absorb the landing, push...
10 Jun Ankle Dorsiflexion Mobilization – Dynamic, Kettlebell
HOW: Place a step in front of you or use an elevated surface. Bend one knee and place your foot on top of step. Hold a kettlebell on top of your knee as you shift your weight forward. Be sure to keep your heel...
27 May Posterior Step Down – RNT
HOW: Place an elevated surface in front of you. Anchor a band above the height of the surface and loop it around the outside knee above the knee cap. With the other leg, step backwards and hinge your upper body forwards. Bend the knee...
27 May Deficit Posterior Lunge
HOW: Begin by standing on a sturdy elevated surface. Step backwards with one leg as you bend the leg on the elevated surface down. Drop your hips lower than the knee on the surface and then push back up into the starting position. FEEL:...
27 May Anterior Step Down – RNT
HOW: Start by standing on a step or elevated surface with a band around your knee. The band needs to be looped around just above your knee cap and should be wanting to pull your knee in. Your goal is to push your knee...
16 May Seated Ankle Dorsiflexion – AROM
HOW: Start in a seated position with your heel on an elevated surface and your foot hanging off. Allow your toes to go down towards the floor and then bring your toes up towards the ceiling. Make sure to use a high enough surface...
16 May Hip Thrust – Barbell
HOW: Start by leaning back with the bottom on your shoulder blade on the edge of a bench or step. Pad the barbell over your groin region. Bring your feet flat on the ground bending your knees to around 90 degrees of flexion. Draw...
16 May Lateral Tibia Glide
HOW: Start by placing one foot flat on an elevated surface. Take the hand on the same side and use the web space between your thumb and pointer finger to grab the mid part of your foot and twist it inward. Once you have...
13 May Elevated Suitcase Lift – Dumbbell, Step
HOW: Place a dumbbell on an elevated surface. Stand next to the dumbbell in an athletic position with your feet shoulder width apart and your toes pointed forward. Squat down keeping your chest up, hinging slightly at the hips, and bending your knees. At...
