31 Jul Staggered Stance Hip Thrust
HOW: Begin with your mid-back against a bench in a staggered stance position. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the...
30 Jul Supine Heel Dig – 90 deg
HOW: Begin face up, while keeping your knees bent to about 90 degrees drive your heels into the floor. Nothing should be moving, hold this position as long as prescribed. FEEL: You may feel like the hips will be coming off the floor. The...
30 Jul Straight Leg Raise To Single Leg Bridge
HOW: Start on your back with one knee bent on the floor, with the opposite leg perform a straight leg raise. Next, drive your heel into the ground and lift your hip up towards the ceiling with the bent knee. At the end position...
30 Jul Straight Leg Bridge to Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift you hips up towards the...
30 Jul Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Bring one leg in towards your chest, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position...
30 Jul Straight Leg Raise – Single Leg Bridge Position
HOW: Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight,...
30 Jul Straight Leg Raise – Single Leg Bridge Position, Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift your hips up towards the...
16 Jul Leg Lower
HOW: Start by lying on the ground on your back. Place your hand's palm down underneath your hips. Brace your core by drawing your ribcage down, which should flatten your back against the ground. This is your base position and you should not lose...
16 Jul Oblique Crunch – Feet Elevated
HOW: Start by lying on your back with your knees and feet in the air with a 90deg right angle at your hips and knees. In this position, engage your core and draw your ribcage down. Slowly bring your shoulders and upper back away...
01 Jul Hamstring Curl – Foam Roller
HOW: Get set-up laying flat on your back with your heels on a foam roller. Begin the exercise by bridging up to lift your hips up into the air. While keeping your hips as high as you can the entire time, bend your knees...
