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4 Way Hip
HOW: Start first by squeezing your entire thigh, trying to fully straighten your knee. Hold this contraction. Then either start on your back and lift your leg up in the air; lie on your unaffected side and lift your leg up in the air; lie...
Single Point Cane Instructions
WHY: It is very important to restore normal walking and gait mechanics after surgery. Using a cane you are in control of how much weight to put on your leg. You can use your arm to offload weight. Try to put as much weight through...
Romanian Barbell Deadlift
HOW: The Romanian Barbell Deadlift is very similar to a traditional barbell deadlift, the only difference is is there is less knee bending and more hip bending. You’ll want to slightly bend the knees, and kept them at that angle throughout the entire exercise. FEEL:...
Hex Bar Deadlift
HOW: Step into the hex bar. You can either flip it up (less range of motion and easier) or down (more range of motion and harder). Drive your heels into the ground and lift. FEEL: You should feel primarily your legs doing the work, not...
Barbell Front Squat with Modified Front Rack Arms Out in Front
HOW: Place the barbell in the crease of your shoulders. Once you feel the barbell is stable, descend into a normal front squat pattern. FEEL: You should feel your legs working, but even more so your quadriceps muscles working. COMPENSATION: Keep your torso upright. Do...
Barbell Front Squat with Modified Front Rack
HOW: Place the barbell in the crease of your shoulders. Bend your elbows and place your hands on top of your shoulders, keeping the barbell in place so it feels secure. Once you feel the barbell is stable, descend into a normal front squat pattern....
Barbell Front Squat
HOW: Place the barbell in the crease of your shoulders. Bend your elbows and place your hands palm up underneath the barbell. If you don’t have the flexibility, you can simply use a few fingers as well. Or, you can switch to a different front...
Barbell Deadlift Off Blocks
HOW: Use blocks, steps, or any other elevated surface to put the barbell on. Performing a deadlift off blocks limits the total range of motion for the exercise, which makes it a regression of the normal deadlift. FEEL: You should feel all the muscles in...
Barbell Deadlift
HOW: Find your “power stance”, or the stance you would set up in if you were told to jump as high as you can. This is your starting position. Drive your feet into the ground and “spread the ground”. Pull the slack out of the...
Barbell Back Squat
HOW: Place the barbell on your back in either a high bar or low bar position (choose whatever is most comfortable to you). Keeping your back relatively neutral/straight, descend in the squat to your desired depth, and then return to your starting position. Keep your...