31 Dec Tall Kneeling Lateral Overhead Pallof – Band

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HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be up at your side. Keep your elbows straight as you...

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31 Dec Single Arm Rotating Snatch – Dumbbell

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HOW: Begin by placing a dumbbell on the ground in between your legs. Bend your knees and hinge forward at the waist while one arm is holding onto the dumbbell. From here, forcefully pull the dumbbell straight up overhead as you straighten your back,...

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31 Dec Split Stance Medball Slam – To Side, Alternating

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HOW: Grab a med ball and position yourself in a split stance position with one leg back and the other leg forward both having a slight bend in the knee. Make sure your legs are positioned to keep your body stable. Bring the ball...

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31 Dec Front Plank Endurance Assessment

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The Front Plank Endurance Assessment is a reliable tool developed and used to evaluate core, trunk, and hip muscle strength and endurance while minimizing the load on the lumbar spine. Please watch the video to get a visual demonstration of how to perform the test....

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31 Dec Hollow Hold – Weight Plate On Legs

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HOW: Lying on your back, place a weight plate on top of your lower legs with your feet together. Bring both of your arms straight up overhead. Contract your core to flatten your back, then lift both feet up off of the ground about...

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31 Dec Pause Back Squat – Barbell

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HOW: Position a barbell on top of your trap muscles with a firm grip on both sides. Keep your feet about shoulder width apart. Hinge forward slightly at the hips and bend your knees performing a back squat. Once you squat down as comfortably...

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31 Dec Tall Kneeling Pallof – Overhead, Anterior

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HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored in front of you. Pull it up overhead with...

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31 Dec Tall Kneeling Pallof – Overhead, Posterior

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HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored behind you. Pull it up overhead and move it...

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31 Dec Kneeling Trunk Extension – Swiss Ball, Wall Supported

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HOW: Position yourself on your knees with your feet pushing into a wall as you lean forward on a swiss ball. The swiss ball should be on your hips. Place your hands behind your back. From the leaning forward position, push into the ball...

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31 Dec Standing Punch and Row – Band

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HOW: Attach a band in front of you and behind you to a strong, sturdy surface at about chest height. Stand in an athletic position with your knees slightly bent and have one band in each hand. Have your arm extended holding onto the...

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