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Single Leg RDL - Foam Roller
HOW : While standing, place the end of a long foam roller on top of your foot. With the hand on the same side press down on the other end of the foam roller. While balancing on the leg without the roller and keeping your...
Single Leg Balance - BOSU, Blue Side Up
HOW : Place a bosu ball in front of you on the ground with the blue side up. Step onto the middle of the ball and slightly bend your knee. Keep your other knee bent and off of the ball. Balance on the one leg...
Standing Shoulder External Rotation Stretch - Dowel
HOW : Start in a standing position. One hand holds the dowel in front of you and the other hand holds the dowel with your thumb pointing towards the ground, elbow up in the front, and the dowel applying some pressure on the outside of...
Seated Neck Anti-rotation
HOW : In a seated position, loop a band around your head at the forehead level. Grab the opposite side of the band, cross it, and bring your elbows up to shoulder height, creating an X. Perform a chin tuck and with one hand try...
Posterior Step Down - RNT
HOW : Place an elevated surface in front of you. Anchor a band above the height of the surface and loop it around the outside knee above the knee cap. With the other leg, step backwards and hinge your upper body forwards. Bend the knee...
Plank Pike - TRX
HOW : Using a suspension trainer, loop your feet into them with your toes pointing down and your body facing away from the anchor. Place your hands on the ground with your elbows straight and underneath your shoulders. Straighten your legs creating a plank/push up...
Oblique Mountain Climber
HOW : Start with your hands on the ground directly underneath your shoulders in a push up position. Your toes should be pushing into the ground with your knees straight and a little less than shoulder width apart. From this position, drive one knee up...
Mountain Climber
HOW : Start with your hands on the ground directly underneath your shoulders in a push up position. Your toes should be pushing into the ground with your knees straight and a little less than shoulder width apart. From this position, drive one knee up...
Quadruped Hip Extension - On Elbows
HOW : Begin with your hands and knees on the ground under your hips and your forearms on the ground with your elbows under your shoulders. From this position, kick one leg straight back from your hip until your knee is straight. Bring it back...
Quadruped Donkey Kick - On Elbows
HOW : Place your forearms on the ground with your elbows straight under your shoulders, your knees straight down from your hips. From this position, move one leg up while the knee stays bent. Act like you're trying to drive your heel towards the ceiling....