30 May ACL Injury Prevention – Court Version

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This ACL Injury Prevention Program is designed to be used in court sports like basketball, volleyball, handball, etc.   The program is designed in 3 distinct phases.    Phase I: Dynamic Warm Up Phase II: Foundational Strengthening (Hip/core) Phase III: Movement Coordination/Plyometrics/Cutting   Phase I Setup: 2 rows of 6 parallel cones, spaced...

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30 May Offset Dumbell Bench Press For Glute Activation

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Can’t “feel” your glutes?   Try this! . I recently had a patient who had a very hard time feeling his glutes. I literally tried everything. Bridges. Clams. Hip addictions. Firehydrants. Different angles. Iso holds. Pelvic tilts. Everything. You name it. . The offset DB bench press was...

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30 May Knee Day Programming

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"Knee Day Programming" [no exercise is WRONG]   ⬅️ Going off of yesterday's post on keeping it simple with your programming, know that no exercise is "wrong" as long as it accomplishes your goals. My goal - general fitness and good mental health. I'll dissect the exercises...

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30 May Hip Day Programming

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🤔 We get tons of question on programming. While programming definitely is an acquired skill that some of the best coaches have mastered, it doesn’t have to be all that complicated for the majority of people whose goal is just general fitness. . Take me for example....

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30 May Landmine Leg Power Exercises

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♥️ I LOVE the landmine for so many reasons. Specifically for this post, I like that I can load up a single leg triple extension pattern (hip, knee, and ankle extension) without actually jumping or decelerating/absorbing force on a hyperextended knee.   🏋️‍♂️ With free weights, performing...

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30 May Hamstring Swissball Curl Prehab

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Hamstring Curls For Hamstring Health . 🙋‍♂️ Big fan of hamstring curls as it’s one of the easiest knee dominant hamstring exercises to perform with regressions. . 👏 Nordic hamstring curls are GREAT and there is a lot of emerging evidence suggesting that incorporating a very low volume of...

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30 May Cutting Power Explosive Curtsey Lunge

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The Crossover Step Powered by @WebPt . ⛹️‍♂️ The crossover step is a must-learn technique for any athlete when it comes to frontal plane movement drills. Essentially you have 2 options for lateral movements. Either a pure lateral shuffle (feet never cross each other) or the crossover...

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30 May Increased Range is Gains Deficient Exercises

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Using a step or box is an easy way to increase the range of motion of an exercise. Increasing the range of motion of an exercise will increase the hypertrophic response. . One of my pet peeves with seeing people use deficient exercises like the deficient lunge...

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30 May Lunge Directions

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Lunge Directions [keep it simple]   ✅ I love lunges and the split stance position as a whole. Not only is it a good bridge between double leg to single leg exercises, but you can target a lot of different muscles for activation or stretching based on the...

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30 May ACL Reconstruction Surgery Education

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“ACL Reconstruction Surgery With @drnimamehran” . 📝 Anterior cruciate ligament connects the thigh bone (femur) to the shin bone (tibia) and crosses in front of the posterior cruciate ligament (PCL). It prevents the majority of anterior tibial translation (the tibia shifting forward relative to the femur). It...

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