20 Apr Adductor Open Book
HOW: Start in the quadruped position. Kick the leg you want to stretch out to the side while keeping your toes pointed forward. Place your hand on that same side behind your head. Rotate that elbow up to the ceiling while stabilizing with the...
20 Apr Adductor Rock Back To Thread The Needle
HOW: Start in the quadruped position. Move one leg straight out to the side with your toe facing forward. Lean back, causing a stretch in the inner hip. Take the hand that is on the side of the stretched out leg, and reach it...
20 Apr Isometric Squat
HOW: Start with your feet slightly wider than shoulder width. Stick your butt out, keep your chest up and squat down. Once you reach your desired position, hold that for the prescribed amount of time. Push back up when done. FEEL: You should feel...
20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
20 Apr Single Leg Balance – Band, Controlled Supination
HOW: Once your band is anchored, step away from the anchor to increase resistance. Hold the band with both hands and press in front of you. Shift your weight onto the leg closest to the anchored band. While balancing on the one leg, slowly...
20 Apr Seated Pigeon Stretch
HOW: While seated, cross the leg you want to stretch over your other knee. Sit up straight and lean forward, hinging at the hips. Lean as far as you comfortably can. FEEL: You should feel a stretch in your hip muscles as you lean...
20 Apr Serratus Scoop – External Rotation, Band
HOW: While standing, place the band around your wrist with your palms up facing the ceiling. Squeeze your shoulder blades back and create tension in the band by moving your arms out. Keep the tension in the band as you move your arms forwards...
20 Apr Evil Clam – Band
HOW: While laying on your side, bend your knees and bring them forward. Make sure the band is looped around your ankles. Keeping your knees together, lift your top foot away from your bottom foot, against the resistance of the band. FEEL: You should feel all...
20 Apr Clam – Internal and External Rotation
HOW: With your knees bent laying on your side, bring them slightly forward. Move your top leg up towards the sky and extend it backwards. While your leg is up in that position, keep your knee bent and stabilized while you rotate your hip...
20 Apr Single Leg Balance – Band, Controlled Pronation
HOW: Once your band is anchored, step away from anchor to increase resistance. Hold the band with both hands and press in front of you. Shift your weight onto the leg furthest away from where you anchored the band. While balancing on the one...
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