22 Feb Tall Plank Bird Dog

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HOW: Begin in a high plank position while maintain a neutral spine. Try driving your hands and your toes together to keep tension in your core. Then elevate one arm and the opposite leg up parallel to the floor.   FEEL: You will feel the...

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22 Feb Dead Bug – Swissball

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HOW: Begin by laying on your back for this exercise, knees over hips and hands over shoulders- with a swiss ball in between both. Then bring your hands and knees together by squeezing the swiss ball. Slowly drop one leg and the opposite arm...

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17 Feb Supine 90/90 Wall Slide

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HOW: Begin on your back with your hips bent to a 90 degree position with your knees also bent 90 degrees. Make sure to keep your core engaged while you perform this. I have a foam roller between my knees to keep my legs...

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17 Feb Shoulder Around The World – Wall Support

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HOW: Begin half kneeling with the leg towards the wall elevated. A foam roller is used here to separate me from the wall, begin roughly upper arm distance from the wall for this exercise. Start with your palm by your side facing your body,...

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17 Feb Quadruped Single Arm Overhead Press

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HOW: Begin on your hands and knees; hands under shoulders and knees under hips. Spread your shoulder blades by pushing your body away from the floor. Elevate one arm out to your side into a 90/90 position, the slowly reach over head. Attempt to...

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17 Feb Quadruped Dynamic Lat Mobilization With Stick

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HOW: Begin with your arms elevated on something like a bench shown here while grabbing onto something like a dowel or pipe- The more spread your hands, the greater the stretch. Then hinge back into a child’s pose position, this will bring the arms...

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17 Feb Thoracic Spine Mobilization – Overhead Reach

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HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This...

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11 Feb Doming With Linear Single Leg Hops

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How: Get set-up standing on one foot. After doming your foot, hop forward at least 2-3x and then hop backward the same amount of times, this counts as 1 rep. Hop a distance that you can stick the landing while maintaining foot arch integrity....

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11 Feb Doming With Stationary Single Leg Hop

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How: Get set-up standing on one foot. After doming your foot, hop directly up into the air and stick the landing while maintaining foot arch integrity. Repeat and perform on both sides. Feel: You should feel your foot and calf muscles working along with...

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11 Feb Doming With Single Leg Drop Jump

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How: Get set-up standing on a box or elevated surface that you feel comfortable dropping down from. Stand on one foot and after doming your foot, drop down from the elevated surface towards the ground and stick the landing while maintaining foot arch integrity....

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