14 Apr Sagittal Plane Deceleration Exercises

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Over the next 3 days we're going to cover deceleration progressions in all 3 cardinal planes. When beginning the transition to plyometrics, I always want to make sure my athletes can first control regressed movements, positions of instability, and deceleration in all three planes in...

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14 Apr Seated Thoracic Spine Mobility Drills

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Seated Thoracic Spine Mobility Drills . Some say “Sitting is the new smoking.” This statement may be aggressive and on the extreme end. The truth is your body will adapt to what you put it through, if you sit for 40 hours per week, you will become...

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14 Apr Bent vs Straight Knee Quadruped Hip Extension

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Have you ever wondered what the difference between doing your donkey kicks with the knee bent vs straight is? Well, you're not alone! . The goal of an exercise like this is to target the HIP EXTENSORS, specifically the gluteal and hamstring muscles. Both muscles cross the...

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14 Apr Shoulder Activation Through ROM

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Shoulder Stability Through Shoulder Elevation . Here are two great ways to strengthen the shoulder girdle throughout a range of shoulder flexion! Movement 1: ✅ For this exercise step out until you find a good resistance for yourself. Then begin to slowly elevate your arm focusing on engaging the...

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14 Apr Horizontal Adduction Cross Body Stretch

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A tight posterior cuff is associated with a handful of shoulder dysfunctions like subacrominal impingement syndrome, posterior impingement, anterior instability, etc. And thus, ⬇ tone/increasing extensibility of the posterior cuff is part of the treatment protocol for many with shoulder pain. The cross-body stretch is...

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14 Apr Mobility Flow

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Mobility Flow [Stay Moving!] Here is a very easy exercise to mimic mobility flow that we have found to be efficient at keeping a majority of your body parts mobile. To perform this: Walk your arms to a downward facing dog, where you will rotate your body pushing...

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14 Apr Single Leg RDLs + Reach With Contralateral Offset Kettlebell

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RDLs are my favorite. I won't even try and hide that fact. I recently began playing around with this contralateral offset hold in addition to a contralateral reach. . The contralateral offset holds further adds to the stability demands of the exercise (that's already on one leg)....

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14 Apr Strengthen Your Neck

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Neck Pain? [Try Strengthening your neck] . It has been shown that neck muscle control/strength are linked with individuals with neck pain disorders. This research revealed that patients with neck pain exhibit increased EMG amplitude of the superficial sternocleidomastoid and anterior scalene muscles and reduce activation of...

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14 Apr Eccentric Shoulder Strengthening

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Eccentric Shoulder Strengthening [Overhead Athletes] . The posterior aspect of the shoulder consists of three of the four rotator cuff muscles: Infraspinatus, Supraspinatus & Teres Minor (which are External Rotators of the Shoulder). These muscles are often limited in flexibility due to inadequate strength. Here is a...

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14 Apr Shoulder Strengthening In 3 Planes

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Closed Chain Tri-Planar Shoulder Muscle Function [Shoulder Strength/Control/Endurance] . What is the first joint that you loaded as a baby? Your Shoulders! It has been a while and it's time to get back to loading those shoulders! . Here are two closed chain exercises to help target the scapular...

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