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Shoulder Plank + Y's, T's, & I's
For this exercise: ✅Begin in a plank position with your scapula's engaged. You can see the protraction in the scapula, maintain this position for the entirety of this exercise ✅Elevate one arm off the floor, make sure to keep the core engaged here- avoid rotation...
Supine Across Body Banded Punch
What is my favorite muscle of the shoulder❓ Serratus Anterior� Which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to it’s effectiveness of protracting the scapula. Not only does this muscle have a cool name, it is needed for a plethora...
Shoulder Sling Matrix
1️⃣ Sling Matrix ✅This exercise will allow you to get the scapula (shoulder blade) moving into all 3 planes of movement. . 2️⃣ Neck Circles ✅The muscles of the Neck such as the Upper Trapezius and Levator scapulae also attach onto the scapula. Therefore, keeping...
Sliders vs Reaches: What's the Difference?
While the MOVEMENT is essentially identical, sliders will be a regression and taps/however will be a progression of the movement. Both are part of my lower extremity rehab progressions to get people comfortable with single leg movements. Single leg movements are the GOAL for lower...
Step Downs: Does direction matter?
Step downs are a stable in my lower extremity rehab progressions and for good reason. You can isolate/bias one leg without any "cheating" using the other leg like on squats, deadlifts, or lunge variations. Furthermore, depending on which direction (forward, sideways, backwards) the step down...
Monster Walks with Band
We've covered ton's of different types of banded glute activation drills here on our page. One of the most important things to consider when doing a monster walk is to PAUSE and MOVE SLOW. That brief bit of time on one leg should be used...
Half Kneeling Chop Isometrics
Shown here is one of our favorite introductory exercises for core and pillar stabilization. You must FIRST MASTER THE BASICS AND FUNDAMENTALS before moving into more progressed "fancy" stuff!! One of the biggest mistakes we see with the chop is people simply leaning into the...
Gaining Terminal Knee Extension
Gaining full active terminal knee extension is one of the most important things after any knee injury or surgery, especially after an ACLr. While there are many more “fancy” drills I incorporate from time to time, the single most important thing I emphasize to get...
Hip Prep
Hip prep is a series of 6 exercises. I use it with my patients to prime the glutes and lower body in general before getting into more dynamic and plyometric activities. I will make the statement right now: if done RIGHT, it's an absolute glute...
Combination Exercises for the Legs
About to go on soapbox…I absolutely hate hearing people say that physical therapy is boring or not challenging . When in PT, you should absolutely be pushed smartly by a DOCTOR OF PHYSICAL THERAPY (that knows and respects tissue healing timeframes). When you get stronger,...