Exercise Library
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Increase Glute Activity
-The Glute's (Gluteus Maximus, Medius, and Minimus) perform 3 primary movements on the hip joint. These include: Hip Extension, Hip Abduction, and Hip External Rotation. -Often times there is an over emphasis on individuals training in just one plane, the Saggital plan, via Hip Extension....
Functional Vs. Structural
-There has been a recent paradigm shift from a structural approach towards a functional approach, for a good reason. This is primarily due to the work of Vladamir Janda (part of the Prague school of Rehab). Here is the difference between the two approaches: -A...
Triceps Mobilization
-The Tricep is a long, broad muscle that consists of 3 branches/heads which attach to the ulna/forearm. The responsibility of this muscle is to extend the elbow; however one of the branches (the long head), will aditionlly extend the shoulder. This is due to crossing...
Resisted Kettlebell Swings
We were recently introduced to this kettlebell swing variation by @cfartistry. It is a fantastic variation because the resistance increases as the band length increases. This means we can apply further load to the exercise at the STRONGEST POINT of the KB swing, with fully...
TFL Mobilization
The Tensor Fasciae Latae also known as the “TFL,” originates on the ASIS and inserts on the Iliotibial tract. This muscle will abduct, flex, and internally rotate the Hip. When the Gluteus medius is weak, there is an increase demand of the TFL as a...
Lunge On Bose Ball
Athletes must return to pre-injury levels of strength and motor control to reduce future risk of injury. Quick support drills, dynamic landings, and cutting drills are examples of exercises that demand high levels of ankle proprioception, similar to the demands of the sports they want...
Clean Form The Catch
The archetype of virtually every movement where we are either producing a force or receiving a force involves a flexed hip position. This concept most definitely holds true when catching a barbell. Many times I’ve seen athletes’ form breakdown past 90% of their max lifts....
Ankle Strengthening frontal plane
Here are some appropriate exercises for when an individual is fully weight bearing free of pain and unrestricted. Balance is commonly impaired post ankle sprain, (first observed by Freeman et al) with reduced time in single leg stance when compared to the uninjured leg. Authors...
Clean Form Utilizing the Hook Grip
An LSU powerlifting coach once told me to think of my arms as nothing more than a hook and lever when deadlifting the bar, and I think the same holds true when performing the clean. For those who are somewhat inexperienced in the ways of...
Ankle Activation Non-Weightbearing
Alternative to ankle pumps shown here are 2 multi-dimensional non weight bearing exercises for the ankle post-sprain. -First is with the use of a soccer ball, a very unstable surface which requires high demand of proprioception/balance. I go through motions in multiple planes to end...