04 Feb Linear Load And Lift – Hop
HOW:  Start with your hands against a wall at shoulder height and be leaning into the wall. Push into the wall with your hip, knee, and ankle to assume a triple extension position. This is your starting position. Slowly bend your hip, knee, and...
04 Dec Push Up Plus – Wall
HOW:  Begin with your forearms against the wall while keeping your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you by pushing your chest away from the wall. This will cause rounding of the...
02 Dec Half Kneeling Thoracic Rotation – Closed, Medball
HOW: Begin in a half kneeling position with the leg away from the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate,...
02 Dec Half Kneeling Thoracic Windmill – Closed, Ball
HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm towards the wall attempting to reach the wall behind you. Exhale as you...
27 Oct Double Exchange – Wall Supported
HOW: Begin standing up with your hands against a wall with one knee up towards your chest. Drive the elevated leg down towards the floor then quickly exchange legs back to the starting position. This movement should be performed quickly and with power. Lean...
05 Oct Wall Lat Stretch
HOW: Stand next to a doorway or pole. Reach the arm you want to stretch over and across your body and grab onto the doorway with your palms face up, not down. Cross your leg on that side behind you. Slowly let your hips...
27 Aug Hand Behind Back Stretch
HOW: Place your hand behind your back as high up as you feel comfortable. Ideally, you will be able to reach the opposite shoulder blade. You can use the assistance of your opposite arm to. As you feel more comfortable you will be able...
26 Aug Single Leg Wall Spanish Squat
HOW: Place your back against a wall then slide down into a wall squat. Shift your weight onto one side and lift the opposite leg off the floor. Have a partner pull a band wrapped around your knee. The stronger the band and the...
11 Jun Standing Hip Extension – Band At Knees, Wall Supported
HOW: Place a band around your knees then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the...
09 Jan Shoulder External Rotation Stretch – Wall Support
HOW: Place one hand against the wall with your elbow at your side. Rotate your body away from this arm, feel free to step away to further this motion of the shoulder. Rotate back and forth, each time push a bit deeper into the...