Exercise Library
Vimeo Videos
FRC Principle: PAILs & RAILs
These videos emphasize FRC principles: progressive (PAIL) and regressive angular isometric loading (RAIL). These techniques help teach the central nervous system (CNS) how to control and function in newly acquired ranges. Utilizing isometric contraction teaches the nervous system to have ACTIVE control over a particular...
FRC Principle: Controlled Articular Rotations (CARs)
This video focuses on the FRC principle: controlled articular rotations. The concept of CARs is that the joint capsule relays multidirectional and rotatory information to the central nervous system (CNS). For this reason, the rotatory component of CARs is imperative and should not be overlooked....
Sample Exercises For Cranky Shoulders
Here are some of my go to exercises for active individuals that are dealing with some painful shoulders. If reaching overhead is giving you issues, do a few sets of these exercises pain-free and try reaching overhead again. I like to describe how a healthy...
How To Introduce And Progress Cutting For Athletes
Check out this video that demonstrates a step-by-step process for cutting. Cutting is a foundational movement in sports that incorporates acceleration with a change in direction. Cutting movement analysis is a hot topic because dynamic knee valgus is common. As we have said in previous...
Improve Passive Core Stiffness Phase 3
Here is phase three of an excellent core exercise program designed to improve passive core stiffness. An article by Benjamin C. Y. Lee and Stuart M. McGill in 2015 compared a long term dynamic (i.e., curl up) vs. isometric (i.e., plank) core training program. A...
Deadlift With Chains
Ever wonder why people deadlift with chains? What does it change? In 2011, 58% of powerlifters and 38% of strongman athletes reported using chains. The idea behind using chains is that as you lift the bar higher off the ground, the more chains get lifted,...
Hang Clean To Single Leg Stabilization On Box
This is an advanced exercises to warm-up the lower body and increase overall muscle power and speed. This is a great warm-up exercise to perform prior to olympic lifts. You want to increase the overall recruitment of muscle fibers to increase muscle power. There are...
Staggered Stance Hex Bar Deadlift
This is a modification of the standard hex bar deadlift. The hex bar is an excellent piece of equipment to use as it is more back friendly compared to traditional barbell deadlifts. Also the hex bar deadlift is a hybrid motion between a true hinge...
6M Timed Hop Test - Return To Sport Testing
The goal of this test is to consecutively hop as fast as possible on the same leg for six meters, aiming to “stick” the final landing. The performance goal is to have the recently injured limb within 10% of the uninjured limb. Poor performance on...
Crossover Triple Hop Test - Return To Sport Testing
The goal of this test is to consecutively hop three times as far as possible on the same leg while alternatively crossing over a line, aiming to “stick” the final landing. The performance goal is to have the recently injured limb within 10% of the...