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Kneeling Single Leg RDL
HOW : Begin in a kneeling position. Keeping your back straight, hinge forward at the hips as you kick one leg straight back from your hip. FEEL : You should feel your core, hamstring, and low back muscles working. COMPENSATION : Keep your back flat,...
Hamstring Pull Over - Band
HOW : Start by lying on your back with a band looped around the bottom of your foot. While holding the band, bring both arms above your head and anchor the band to the ground. Keep your toes pointed up as you let the band...
Half Kneeling Hip Hinge - Resisted
HOW : Start in a half kneeling position with your back upright. Anchor a band behind you at the waist level and loop it around your waist with your chest facing away from the anchor. Hinge forward at the hips while maintaining the kneeling position...
Bird Dog - Same Side
HOW : Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The more narrow your setup is, the easier this will be, just focus on the weight shift noted in the video. Keep your back flat...
Bicep Curl - Arms Elevated, Band
HOW : Anchor bands at least shoulder height. Have a band in each hand as you bring your arms up straight out from your shoulders. Face your palms up and keep your elbows in as you bend your elbows bringing the bands towards you. Let...
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,...
Standing Hip Extension - Wall Supported
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...
Standing Hip Abduction - Wall Supported
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....
Seated Hip Adduction Isometrics
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....
Seated Hip Abduction Isometrics
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...