Exercise Library
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Hip Flexion On Elevated Surface
This exercise is great because you can leverage the weight of your body to help improve hip flexion. This exercise often showcases the discrepancy from side to side. . Start position: Place one foot on an elevated surface, the higher the surface the more aggressive...
Dead Bug + Progressions
Dead Bug is a great exercise to improve core muscle strength, endurance, and functional capacity. The problem is, often times people are compensating by over arching their back and don't even realize this. Here is a progression of Dead bugs from easiest to hardest. Start...
Shoulder Preparation Using Crossover Symmetry
Here is a Shoulder preparation routine I like to use prior to an upper body day in the gym or I like to prescribe prior to competing for any overhead athlete. Perform 5 repetitions of each. . 1️⃣Shoulder External Rotation with arms at side 2️⃣Shoulder...
Seated Hip Rotation Drill
This is a GREAT bang for your buck mobility drill to help improve flexion and external rotation of one hip while improving abduction and internal rotation of the other. If you are like me, you find yourself crossing your leg with one side over the...
Lat Mobilization Drill
1️⃣Soft Tissue Mobilization of the Lats and Teres complex aka Lats little helper (as you roll closer to the shoulder). I am performing a pin and stretch technique for 5-10 passes. You can also statically foam roll this area for 1-2 minutes. 2️⃣Lat Roll Out-...
Posterior Shoulder Strengthening Drills
Here is a great exercise that will help strengthen scapula retractors primarily the lower and middle trapezius in addition to giving your rotator cuff muscles a nice burn! This exercise is very easy to perform: ✅Using a band (standing video) or a light weight (sidelying...
Comprehensive Calf Mobilization
1️⃣I begin this 3 part sequence by 1-2 minutes of soft tissue mobilizations using a foam roller underneath my calf. You have the option of putting additional load with the other leg to make this mobilization more aggressive. You can go with or against the...
World's Greatest Stretch
1️⃣ Double Hip opener: try to keep your back leg as straight (extended) as possible to stretch the hip flexors. For the front hip, really drive your elbow down to open up the hips into flexion as much as possible. 2️⃣ Thoracic spine rotation via...
Thoracic Spine Bridge Rotation
This stretch is for all the desk jockeys. The thoracic spine is generally on the stiffer side, limiting mobility. This limited mobility can manifest in compensations up or down the chain, which is why people often have neck and low back pain! . Your thoracic...
3 Cues to Improve your Plank
1️⃣st Cue: Spread the floor. Very similar to increasing the arch of your foot, this will increase the arch of your hand. In addition this will help activate the posterior cuff and scapula retractors with the horizontal abduction moment created. . 2️⃣nd Cue: Squeeze your...