16 Oct Loaded March
HOW: Grab two dumbbells or other weights in each hand. Keeping your core braced, lift your leg and opposite arm up in a "marching" position. Squeeze your glutes and quadriceps and stand tall on one leg with your core braced. You should feel very...
20 Aug Single Leg RDL – Ipsilateral Kettlebell
HOW: Get a weight set up in one hand and pick your foot up off the ground that is on the opposite side of the weight. Keeping your shoulder packed while gripping the weight tight, slowly lower the weight down to the ground just...
20 Aug Single Leg RDL – Contralateral Kettlebell
HOW: Get a weight set up in one hand and pick your foot up off the ground that is on the same side as the weight. Keeping your shoulder packed while gripping the weight tight, slowly lower the weight straight down to the ground...
09 Aug Lateral Step Up To Single Leg Balance
HOW: Stand to the side of a box/step. With the leg closest to the box/step, step up onto the surface and balance on that leg as you drive the other knee up into the air. Squeeze the butt muscles in that leg as you...
09 Aug Anterior Step Up To Single Leg Balance
HOW: Stand behind the box/step. Place the leg you want to perform the exercise with on the box/step, step up and balance on that leg. Squeeze the butt muscles in that leg as you balance, and then step back down. The leg never leaves...
11 Jun Pelvic Stability Exercise Progressions
I have been seeing a lot of runners lately and this exercise progression has been a staple in their program. If you watch someone run (thats just what us movement enthusiasts do when people run by us) you’ll notice that almost everyone has a different...
16 Apr Single Leg Balance – BOSU Black Side
HOW: Stand on one leg on the black side of the BOSU. Keep your core and glutes engaged to help with your balance. FEEL: You should feel your core and glutes engaged to maintain your balance. COMPENSATION: Do not hold your breath! ...
16 Apr Single Leg Balance – BOSU Black Side, Horizontal Head Turns
HOW: Stand on one leg on the black side of the BOSU. Once you feel you have got your balance, constantly switch between looking to the right and looking to the left. FEEL: You should feel that it is harder to balance when you...
16 Apr Single Leg Balance – BOSU Black Side, Vertical Head Turns
HOW: Stand on one leg on the black side of the BOSU. Once you feel you have got your balance, constantly switch between looking up and looking down. FEEL: You should feel that it is harder to balance when you are turning your head,...
18 Dec Walker Gait Instructions
WHY: It is very important to restore normal walking and gait mechanics after surgery. Using a walker you are in control of how much weight to put on your leg. You can use your arms to offload weight. Try to put as much weight...
