07 Aug Eccentric Long Arc Quad

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HOW: Begin in an upright seated position with some clearance between your feet and floor. Kick one leg up all the way straight contracting your thigh muscles. Bring the other foot over the top of the straightened leg. The top leg should push down...

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07 Aug Shoulder Driver – Band

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HOW: Begin standing with a looped band around your wrist. Extend your elbows and arms straight out from your chest. Create some tension in the band and maintain that tension while you turn your arms in a circular motion(like turning a steering wheel) back...

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07 Aug Side Plank Roll

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HOW: Begin in a plank position with your forearms on the ground, elbows straight down from your shoulders, and your feet straight out from your hips with your toes pushing into the ground. All at the same time, rotate your chest and hips to...

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07 Aug Single Leg Bear Position Hold

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HOW: Begin with your hands on the ground directly underneath your shoulders with straight elbows. Your knees should be right under your hips with your toes pushing into the ground. Push into the ground lifting your knees slightly off of the ground. Once you...

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07 Aug Single Leg Squat – Ankle Dorsiflexion Bias, Wall Supported

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HOW: Position yourself facing a wall. Shift your weight to one leg. Bend that knee and squat down with your knee going towards the wall over your toes. Push back into the ground and return to the starting position once you’ve reached a depth...

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07 Aug Single Leg Squat + Row

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HOW: Anchor bands around waist height. Face the bands and have one in each hand. Walk away from the anchor to create some tension in the band. Hold the bands out at about chest height and shift your weight to one leg. From here...

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07 Aug Standing 3 Way Hip – Flexion, Abduction, Extension, Band at Knees, Wall Supported

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HOW: Begin by standing next to a wall with a band looped around your knees just above the knee cap. Place the hand closest to the wall on the wall for support. Keep the knee straight and kick the leg furthest from the wall...

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07 Aug Table Top Heel Tap – Oblique Activation

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HOW: Start by lying on your back and bending both knees up so they are straight up from your hips. With one hand, place it on the top of the opposite knee. Slightly push into that hand with your knee with no motion as...

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07 Aug Tall Plank Circles – BOSU

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HOW: Place a BOSU ball on the ground with the blue side down. Grab onto each side with your arms underneath your shoulders, your legs straight out from your hips and your toes pushing into the ground with a flat back. From this plank...

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07 Aug Chest Pec Fly – Dumbbell

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HOW: Begin by lying on a bench with a dumbbell in each hand. Hold the dumbbells straight above your shoulders with a slight bend in your elbow and your knuckles facing each other. Let your arms fall out to the side as far as...

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