24 Apr Heel Raise With Evertor Bias

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How: When the leg towards the wall is stationary you wall primarily target the ankle evertors, which are the muscles that will pull the bottom of your foot outwards. These muscles often have poor function after a lateral ankle sprain. Make sure to keep the...

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24 Apr Heel Raise With Invertor Bias

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How: When the leg away from the wall is stationary you will bias the invertors of the ankle, muscles that pull the bottom of your foot inward. The further you step away the more these muscles are challenged. Flat Feet? This is a great way to...

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24 Apr Eccentric Hamstring Curl – Swissball

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HOW: Lie on your back and put both of your feet on the swissball. With your knees straight, perform a bridge by diffing your heels into the swissball to lift your hips up. Once up, slowly roll the swissball towards you by bending your...

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24 Apr Tall Kneeling Pallof – Press

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HOW: Move out until the resistance band is of moderate resistance. A Palloff press is properly executed by bringing arms out in front of you by flexing the shoulder and extending the elbows. Slowly move back and forth from reaching your arms out in...

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24 Apr Standing Chin Tuck – Ball, Rotation

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HOW: Place the back of your head against the ball on the wall. Add a slight chin tuck then slowly rotate from side to side. Move with control, and maintain the chin tuck as you rotate.   FEEL: You will feel the muscles on the...

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24 Apr Hamstring Bridge – Knees Straight, Swissball

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HOW: Lie on your back and put both of your feet on the swissball. With your knees straight, perform a bridge by digging your heels into the swissball to lift your hips up. You can use your arms are your side to stabilize your...

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24 Apr Deadlift <>Goblet Squat

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HOW: These two commonly performed exercises can easily be combined as shown here. This is a great bang for your buck exercise. FEEL: When performing a deadlift you are biasing the posterior chain muscles such as the hamstrings and gluteals, as you move into a Goblet...

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24 Apr Lateral Lunge With Kettlebell

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HOW: This exercise will help develop power in the side to side motion. Once your outside leg hits the floor, explode back to the starting position. FEEL: You may feel a slight stretch in your groin when you lunge out, however the leg pushing...

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24 Apr KettleBell Lunge Matrix

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HOW: This exercises combines the reverse and front lunge. As you Reverse Lunge you will lower the kettlebell towards the floor. As you get toward the bottom of your reverse lunge load into the front leg to EXPLODE up into a front lunge. This...

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24 Apr Single Leg Kettlebell Swing

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HOW: This is a great way to bias each extremity when performing a kettlebell swing. As you swing the kettlebell up, elevate one leg. As you swing the bell up, focus on creating power with your hips, your hips driving forward should be the...

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