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Single Leg Heel Lowering Eccentrics
HOW: Start on a slightly elevated box with your heels off the edge. Push up onto the balls of your feet with both feet. Shift all your weight to your affected side so you are standing on one leg. Slowly lower yourself as far as...
Single Leg Box Squat Eccentrics with Contralateral Kettlebell Rack Hold
HOW: Hold the kettlebell in one hand. Slowly lower yourself to the box. When your hips touch the box, relax. Use both legs to stand back up again. FEEL: You should feel the muscles in your hips and knee working to stabilize yourself and control...
Shoulder External Rotation (at 90 degrees)
HOW: Using a resistance band or another form of resistance, start with your elbow raised up to shoulder height. Rotate your hand outwards without changing your elbow position. FEEL: You should feel the muscles on the back of your shoulder working. COMPENSATION: You do not...
Shoulder External Rotation (at 45 degrees)
HOW: Using a resistance band or another form of resistance, start with your elbow halfway elevated to your shoulder. Rotate your hand outwards without changing your elbow position. FEEL: You should feel the muscles on the back of your shoulder working. COMPENSATION: You do not...
Reverse Bear Crawls
HOW: Start in the bear crawl position by elevating your knees about a ½ inch away from the ground. Slowly begin crawling backwards, pushing with your shoulders/hands constantly striving to “reach” upwards with your shoulders. You will be moving one arm and the opposite foot...
Modified Plank Reverse Bear Crawls on Sliders
HOW: Start in the bear crawl position by elevating your knees about a ½ inch away from the ground. Place sliders under your knees. If you do not have sliders, put a pillow sheet under your knees on hardwood/linoleum floors. If on carpet, put a...
Retro Gait Training Over Hurdles (with Uninvolved Leg)
HOW: Using cones, lines, hurdles, or any other object, slowly step over each object with your uninvolved leg. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground. The...
Lower Extremity Dynamic Flexibility Warmup
HOW: Follow along with the exercise. Perform as many sequences of each of the 4 different dynamic stretching that you feel you may need. On some days, you may feel more “tight” and “stiff”, so do a couple more passes. On other days, you may...
Landmine Squats
HOW: Using a landmine, hold the end of the barbell in your hands around chest height. Slowly descent back into a squat. Drive up using both your hips and knees. FEEL: You should feel your glutes, hamstrings, and quad working to push the barbell up....
Forward Gait Training Over Hurdles (with Involved Leg)
HOW: Using cones, lines, hurdles, or any other object, slowly step over each object with your involved leg. Lift your ankle up to help you clear the object. FEEL: You may feel tightness in your knee as you do this, this is normal. COMPENSATION: Do...