28 Oct Adductor Side Plank

Posted at 18:27h in 0 Comments

HOW: First get into a normal sideplank position with your top foot in front of your bottom foot. Engage your adductors and push your top foot hard into the ground. Then take your bottom foot off the ground so just your top leg is...

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27 Oct Star Side Plank – Hip Dip

Posted at 23:44h in 0 Comments

HOW: Begin in a star side plank position on your hand with your feet, knees, hips, and shoulders in a straight line. Elevate your top leg for the entirety of this exercise. Slowly lower yourself to allow your hips to tap the floor then...

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27 Oct Medial Load And Lift

Posted at 23:43h in 0 Comments

HOW: Place your hand up against the wall at about shoulder height. Slowly lower yourself on the leg closest to the wall by reaching your elevated foot back, then explode up driving the elevated knee towards the ceiling. Lean into the wall for the...

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27 Oct Double Exchange – Wall Supported

Posted at 23:42h in 0 Comments

HOW: Begin standing up with your hands against a wall with one knee up towards your chest. Drive the elevated leg down towards the floor then quickly exchange legs back to the starting position. This movement should be performed quickly and with power. Lean...

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27 Oct Side Plank – Hip Dip

Posted at 23:41h in 0 Comments

HOW: Stand on an elevated surface with one foot off of the ledge. Lower the elevated foot by dropping your pelvis. Elevate your pelvis on that leg by using your glute muscles on the stance leg. If you have your hands on your pelvis...

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27 Oct Bird Dog – On Swissball

Posted at 23:40h in 0 Comments

HOW: Begin on your hands and knees with a swiss ball under your stomach. Engage your core slightly then lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg...

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27 Oct Prone Swimmer

Posted at 23:39h in 0 Comments

HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement.   FEEL: You will feel the muscles on the back of...

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27 Oct Half Kneeling Windmill – Kettlebell

Posted at 23:22h in 0 Comments

HOW: Begin in a half kneeling position with a kettlebell in an overhead position. With control lower yourself to the side that is free and tap the floor. At first you don't have to go all the way down, as you feel comfortable lower...

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27 Oct Mountain Climber – Slow

Posted at 23:21h in 0 Comments

HOW: Begin in a high plank position making sure your shoulders, hips, knees, and ankles are in a straight line. Keep your core engaged then lift one leg up and drive the knee towards your chest. Return and repeat with the other side.   FEEL:...

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27 Oct Prone Swimmers – In Extension

Posted at 23:20h in 0 Comments

HOW: Lay face down with your arms overhead. Elevate both arms and legs off of the floor into a superman position. Lift one arm up and the opposite leg towards the ceiling and repeat back and forth. Your shoulder blade should drive the arm...

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