10 Jul Lat Pull Over – Dumbbell
HOW: Begin by lying on your back on a bench. Bend your knees and place your feet flat on the bench. Hold one end of a dumbbell straight up over your face keeping your elbows locked out. Let your arms and dumbbell go behind...
03 Jul Thoracic Spine Bridge
HOW: Begin in a seated position with your knees bent up and your arms behind your with your palms on the ground. Shift all of your weight onto one shoulder as you lift your hips up as high as you can. As your hips...
03 Jul Supine Serratus Scoop – Band
HOW: Begin by lying on your back with a band wrapped around your back. Cross the band over your chest. With a band in each hand, bring your arms up and overhead as much as you can against the resistance of the band and...
03 Jul Side Lying Posterior Cuff Soft Tissue Mobilization – Lacrosse Ball
HOW: Begin by lying on your back. Place a lacrosse ball underneath your shoulder. Rotate your body and bend that elbow in order to place pressure on the ball to release the muscle and soft tissue behind the shoulder. You can also rotate your...
03 Jul Single Leg Hamstring Curl – Swissball
HOW: Begin by lying on your back with a swissball underneath your feet/lower legs. Lift one leg off of the ball and push into the ball with your other leg on the ball lifting your hips up off of the ground. From here, continue...
03 Jul Rhomboid Soft Tissue Mobilization – Lacrosse Ball
HOW: Begin by lying on a lacrosse ball. The ball should be located on the muscles between your spine and your shoulder blade on one side. Fold your arms across your chest and roll up, down, and across the ball using your body weight...
03 Jul Hook Lying Pelvic Clock
HOW: Begin by lying on your back and bending your knees, putting your feet flat on the ground. Move just your hips from 12 to 6 motion rotating your pelvis up and down. Reset and then move your pelvis from a 9 to 3...
03 Jul Hamstring Curl – Swissball
HOW: Begin by lying on your back with a swissball underneath your feet/lower legs. Push into the ball with your feet lifting your hips up off of the ground. From here, continue to push into the ball as you roll it back towards your...
02 Jul Supine Peroneal Biased Nerve Tensioner
HOW: Begin by lying on your back and bringing one knee up towards your chest. Grab onto the back of your thigh with both hands and relax your lower leg. From here, point your ankle in and down as you kick your leg straight...
02 Jul Supine Pec Stretch – Foam Roller
HOW: Lay on a foam roller with it going right down your spine and your neck supported. Your feet should be flat on the ground with your knees bent. Bring your arms up and out at the side with your palms up. Let gravity...
