02 Jul Ladder – Carioca
HOW: Crossover, return, behind. Place a ladder on the ground. Stand in a square at the end of the ladder. Move laterally as you cross one leg over in the front and then that same leg behind you while rotating your hips with the...
26 Jun Reverse Clam – Band
HOW: While laying on your side, bend your knees and bring them forward. Make sure the band is looped around your knees. Rotate the top knee up against the band and hold that position. Then, rotate your ankle up towards the ceiling as your...
26 Jun Reverse Clam
HOW: While laying on your side, bend your knees and bring them forward. Rotate the top knee up as far as you can and hold that position. Then, rotate your ankle up towards the ceiling as your knee stays still, lower your foot down...
26 Jun Pec Fly – Band
HOW: Anchor bands at shoulder height or above. Face away from the anchor and have a band in each hand. Stagger your feet for a strong base. Bring the bands up at your side just below shoulder height. With your palms facing forward, arms...
26 Jun Open Book Dissociation – Hands Together, Block
HOW: Begin by lying on your side with your knees bent up and a block in between your legs. Place your bottom arm on the ground straight out from your shoulder. Place your top arm on top of that arm with your palms together....
26 Jun Open Book Dissociation – Block
HOW: Begin by lying on your side with your knees bent up and a block in between your legs. Place your bottom arm on the ground straight out from your shoulder. Place your top arm on top of that arm with your palms together....
26 Jun 4 Way Ankle Isometrics
HOW: In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down,...
26 Jun Toe Tap – 3-Way, Band
HOW: Place a band around your knees above your knee cap. Bend your knees slightly and hinge forward at the hips performing a small squat. From this position, shift your weight to one side. With the other leg, reach out and tap your toe...
26 Jun Single Leg Balance – Side and Down Reach
HOW: Holding a ball with both hands, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, kick the other leg behind you as you rotate your upper half towards the balancing leg and tap the ball...
26 Jun Eccentric Supine 90/90 Shoulder External Rotation – Band
HOW: Start by lying on your back looping a band around the bottom of one of your feet. Hold onto the other end of the band with the hand on the same side. Bring your elbow up straight out from your shoulder. Release the...
