08 Dec Side plank row – knee drive band
HOW: Anchor a band to the wall at a height that lines up with your top shoulder. Get set up in a side plank with your top arm outstretched holding the band. With your top arm, pull the band into a row position by...
08 Dec Eccentric Single Leg Hamstring Pull Down
HOW: Lay on your back on the ground. With an anchored band to the wall behind you, pull the band to loop it above your ankle. From this position, keep your leg straight and allow the band to pull your leg closer to you...
08 Dec Sidelying Shoulder Press – Kettlebell
HOW: Begin in a sidelying position with a dumbbell or kettlebell in hand. Prop yourself up with your elbow underneath your shoulder. Push through the forearm to lift the torso away from the ground. With the arm rotated away from the body,, press the weight...
08 Dec Standing Shoulder W – Band Assisted
HOW: Begin by standing at a cable machine or resistance band set, facing away. Set the stack at about hip height. Taking the handles to shoulder height, find a rotation going towards the back of the body keeping the shoulder blades down. From here, rotate...
08 Dec Kickstand Fire Hydrant – Feed In, Feed Out
HOW: Assume a standing position at a wall with a band above the knees. Take one foot back to press the heel into the wall, leaving the toes and ball of foot on the floor. Stagger the stance with the opposite leg in a...
08 Dec Standing Shoulder W to Y – Band Assisted
HOW: Begin by standing at a cable machine or resistance band set, facing away. Set the stack at about hip height. Taking the handles to shoulder height, find a rotation going towards the back of the body keeping the shoulder blades down to assume a...
08 Dec Standing Shoulder Y – Band Assisted
HOW: Begin by standing at a cable machine or resistance band set, facing away. Set the stack at about hip height. Taking the handles to shoulder height, find a forward push of the shoulder blades while punching your arms in front of you. Begin...
08 Dec Star Plank – Band with Reach
HOW: Begin in a sidelying position with a band attached at both wrists, knees in a bent position. Prop yourself with your elbow underneath your shoulder. Push through the forearm to lift the torso and the hips away from the ground. Lift the knee of...
08 Dec Table Top Hip Internal Rotation Isometric – Wall
HOW: Begin on your back with your feet on the wall and your knees and hips bent at 90 degrees. Squeeze a ball or foam roller between the thighs if needed to help you maintain the appropriate position. While pushing into the wall, lift...
08 Dec Tabletop Chin Tuck – Kettlebell Press, Rotation
HOW: Begin in a tabletop positon on your back. Squeeze a ball or foam roller between the thighs to help to maintain appropriate positioning. Press a weight in front of you at chest height. Taking the chin towards the neck for a chin tuck, rotate...
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