Exercise Library
Vimeo Videos
Counter Movement Lateral Vertical Jump
HOW: Using your hands, quickly descend into a mini squat with you hips, knees, and ankles bent, then explosively jump out to the prescribed side as high as you can. FEEL: You will feel all the muscles in your legs working to control the landing...
Posterior Lunge - Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step backwards with your left leg and descend into a lung position. Push yourself back up and backward using your back left leg. Then repeat on the right side. The key is that...
Lateral Lunge - Walking
HOW: Take a step out to the right into a lateral lunge position. Then, pull the rest of your body over your right leg through using the muscles on the inside of your thigh. Next, take another step out to the right and repeat. Go...
Anterior Lunge - Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step forward with your left leg and descend into a lung position. Push yourself back up and forward using your front left leg. Then repeat on the right side. FEEL: You should feel...
Lateral Lunge - Alternating
HOW: Take a step out to the right into a lateral lunge position. Then, pull the rest of your body over your right leg through using the muscles on the inside of your thigh. Next, take a step out to the left and repeat that...
Double Leg Landing Mechanics
HOW: Follow along with the video. FEEL: You will feel all the muscles in your legs working to control the landing and descent. COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal...
Pallof - Step, Press, Arms Extended
HOW : Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as...
Pallof - Step, Press
HOW : Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands close to your chest, step out to build tension in the band. Once there is enough tension, press...
Offset Dumbell Bench Press For Glute Activation
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...
Knee Day Programming
"Knee Day Programming" ⬅️ 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 I did earlier...