26 Jun 4 Way Ankle Isometrics

Posted at 14:35h in 0 Comments

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,...

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26 Jun Standing Hip Extension – Wall Supported

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HOW: Stand with a wall in front of you. Place your hands on the wall about shoulder height and slightly lean into it. Begin with your feet together. Shift your weight to one side as you kick one leg out straight behind you and...

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26 Jun Standing Hip Abduction – Wall Supported

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HOW: Stand with a wall in front of you. Place your hands on the wall about shoulder height and slightly lean into it. Begin with your feet together. Shift your weight to one side as you kick one leg out straight to the side....

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26 Jun Seated Hip Adduction Isometrics

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HOW: In a seated position, place a yoga block or ball in between your knees. Squeeze your knees together against the block and hold for the prescribed amount of time and reps.    FEEL: You should feel the muscles of your inner thigh working.    COMPENSATION:...

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26 Jun Seated Hip Abduction Isometrics

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HOW: Begin seated with a band looped just above your knees. Spread your feet apart just enough to create tension in the band. Keep your feet flat as you push both of your knees outward and hold that position for the prescribed amount of...

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26 Jun Mini Squat – Wall Supported

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HOW: Stand with a wall in front of you and your feet shoulder-width apart. Place both hands on the wall for support. Slightly lean into the wall as you bend both knees and hinge forward at the hips to perform a mini squat. Only...

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26 Jun March – Wall Support

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HOW: Stand with a wall in front of you and your feet shoulder-width apart. Place both hands on the wall for support. Slightly lean into the wall as you alternate lifting one knee up to your chest while staying upright. Alternate each leg coming...

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26 Jun Calf Stretch – Off Step

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HOW: Place an elevated surface next to a wall. Stand on the surface and use the wall for support. Straighten one leg as you keep your toes on the surface and let your heel drop to the ground creating a stretch in that calf....

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26 Jun Toe Tap – 3-Way, Band

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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...

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26 Jun Squat – Heels Elevated

Posted at 04:10h in 0 Comments

HOW: Place two weight plates on the ground. Place your heels on the edge of each plate. From this position, perform a squat by bending at the knees and hinging forward at the hips. Push back up into the starting position and repeat.    FEEL:...

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