12 Apr Eccentric Posterior Tibialis Step Down For Plantar Fasciitis

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In part III of our plantar fasciitis series by @jfitboyd, we demonstrate a highly effective FUNCTIONAL exercise for developing eccentric posterior tibialis strength. Traditional strengthening with a theraband, into plantar flexion and inversion, is still a great exercise. But once adequate motor control/strength has developed,...

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12 Apr Psoas March With Straight Leg Bridge

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This is an advanced progression of the psoas march that also works the glutes! This is an excellent progression for all athletes due to the increased challenge of single limb stability. Things to focus on when performing this exercise...

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12 Apr Calf Soft Tissue Mobilization For Plantar Fasciitis

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A lack of dorsiflexion range of motion is one of the biggest risk factors for developing plantar fasciitis and also a MODIFIABLE risk factor. What's that mean? It means you can incorporate this technique demonstrated by @jfitboyd into your routine NOW to (P)Rehab your movement...

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12 Apr Windlass Mechanism For Plantar Fasciitis

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In Part 1/5 in our plantar fasciitis series, @jfitboyd sheds light on the importance of the windlass mechanism - especially for those that overpronate. In this exercises, it is KEY that you DO NOT COMPENSATE. Only the arch should be limiting, not your toes or...

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12 Apr How to Use the Black Side of the BOSU

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As we discussed in yesterday's post, the programming goals should always be considered when determining which side of the bosu - blue or black - to use. For the upright athlete, I LOVE using the BLACK side of the bosu for training HIP and CORE...

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12 Apr Finding Stability On The Wall For Rock Climbers

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This exercise challenges both your global and local lumbar stabilizers. The deep stabilizers like the multifidus contribute to stability by counteracting shear forces and preventing intervertebral motion. The multifidus supports the vertebral column through compressive forces while the transversus abdominis stabilizes it by increasing intra-abdominal...

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12 Apr Scapular Circles For Back Strength And Climbers

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Coordination and utilization of the proper musculature surrounding the shoulder complex are necessary to prevent injury to structures like the rotator cuff, biceps tendon, and labrum. When a climber rests in a "dead hang" position the scapula elevates and abducts while the glenohumeral joint is...

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12 Apr How to Use the Blue Side of the BOSU

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The BOSU trainer is a fantastic piece of equipment that can be used for prehab, rehab, and strength and conditioning purpose alike. There are TWO SIDES of the BOSU that should be used for separate purposes...

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12 Apr Shoulder Y’s With Hip Hinge For Climbers

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Climbing requires us to get in some weird positions sometimes. Being able to stabilize our trunk and shoulder in various positions like 1/2 kneeling, tall kneeling, and single leg kneeling can help you prepare for any demanding beta. Maintaining good alignment throughout the entire movement...

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12 Apr How To Properly Use A Rowing Machine

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The rower is one of my favorite machines and honestly one of the only machines that I actually like in a standard gym. It’s a fantastic way to tax your cardiovascular system AND get a great muscle pump as well. But while it is a...

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