HOW: Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for...

HOW: In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...

HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Push into the ground with your bottom knee, causing your hips to lift off of the ground....

HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Loop a band around your legs just above the knees. Push into the ground with your bottom...

HOW: Start in a seated position with your hands interlocked behind your head. With your shoulders and arms relaxed, squeeze your shoulder blades back. Pretend there is a pencil in between them that you are trying to squeeze. Return to the starting relaxed position...

HOW: Begin in a seated position. Place your arms behind your back. Keep your arms relaxed as you squeeze your shoulder blades down and back. Imagine trying to squeeze a pencil in between them. Repeat for the prescribed amount of reps.    FEEL: You should...

HOW: Begin in a seated position on a stool or chair. Place your hand underneath your bottom anchoring down your shoulder. Keep your shoulder depressed down as you tilt your head to the opposite side away from the anchored hand. Hold for the prescribed...

HOW: Keeping your hands on the wall for balance, hop on both legs. Don’t allow your knee to collapse in, most of the motion should be coming from your ankles. Think of yourself as a rubber band or a spring loaded coil. Be bouncy!   FEEL: You...

HOW:  Start by lying on the ground or table. Place one leg in front and across you. Your shin should be perpendicular to your body. Slowly sink down with your chest until you feel a pull in the back of the hip. With the...

HOW: Start by grabbing onto a medball and stand with a wall at your side. With a wide stance, load the outside leg by shifting most of your weight into your foot. Push into the ground with the inside part of your foot, transferring...

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