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Strengthen To Lengthen

Watch this video to learn about the strengthen to lengthen concept!

Single Arm Bent Over Row - Rotation, Dumbbell

HOW : Grab a dumbbell in one hand and stand with a bench or box in front of you. Hinge forward at the hips with your feet about shoulder width apart and place the non-working arm onto the bench or surface with the dumbbell hanging...

Single Arm Bench Press - Isometric Hold

HOW : Hold a dumbbell in one hand as you lay flat on your back on the ground or bench. Press the dumbbell straight up from your shoulder with your elbow locked out. Hold the dumbbell in that position for as long as prescribed. FEEL...

Seated Heel Raise - Bilateral, Weighted

HOW : Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top...

Seated Chin Tuck - Rotation

HOW : Perform a chin tuck by pushing your chin backwards while thinking of elongating your neck. From here, rotate your chin to one side and then the other while maintaining the chin tuck. FEEL : You should feel your upper neck muscles working. COMPENSATION...

Reconsidering What Foam Rolling Does

What does foam rolling ACTUALLY do? Check out this video to understand more!

Quad Set - Long Sitting With Forward Reach

HOW: Get set up in a seated position on the ground with your legs together out in front of you. From here, contract your quadriceps muscles by pushing your knees into the ground and pointing your toes back towards you. As you contract your quads,...

Push Up - Offset, Med Ball Alternating

HOW : Start on your hands and your feet, have your hands positioned under your shoulders. One hand should be on top of a med ball, the other on the ground. To begin the exercise, assume a plank position with your feet pushing into the...

Plank Push Up - Band Around Head, Rotation Bias

HOW: Start by placing a band in each hand and place it behind your head. Get set up into the tall plank position with your hands under your shoulders, hips off the ground, and toes pushing into ground. You should feel some tension from the...