How to Properly Perform The Banded Side Step

Banded side stepsโ€ฆ.ooooh so fancy and sexy! ๐ŸคฃBut really, there is an over-obsession with the banded side step exercise in the fitness community and most don’t really need to do this exercise if they are already healthy and strong as the maximum voluntary isometric contraction (MVIC) for the gluteus medius in the exercise is not even at an adequate level for true strength gains (<40% MVIC). However, in theย rehab setting, the banded side step and all its variations (e.g. monster walks) are great for re-training proper movement patterns and neuromuscular control. Furthermore, bands are a great way to increase the MVIC in the exercise and challenge the patient even further.

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Basketball Prehab Warm Up

This article will feature 5 different phases of a dynamic basketball prehab warm up. The dynamic warm up will be broken up into dynamic mobility, glute activation, core activation, agility activation, and plyometric activation. Each of these 5 phases plays an important role in improving basketball performance.

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Master Bulgarian Split Squats

Learn how to master Bulgarian split squats! Whether you call them BSS, rear leg elevated split squats, or rear leg elevated lunges – we are covering everything you need to know about this exercise including why you should do it, alignment, set-up, and variations!

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Nordic Hamstring Curl Variations To Prehab Against Hamstring Strains

Hamstring injuries are among the most common non-contact injuries in sports. The Nordic hamstring curl exercise, in particular, has been shown to decrease risk by increasing eccentric hamstring strength. In this article, we’re going to cover our favorite nordic hamstring curl variations to prehab against hamstring strains!

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How To Stay Active And Manage Knee Pain

So you’ve been trying to get back into shape and just when you caught stride your knees started to hurt, now what!? There are a few key elements with handling this issue that include optimal exercise selection, smart programming, and activity modification. Here is a comprehensive approach on how to stay active and manage your knee pain regarding different physical activities including running and hiking.

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Squat Better With The Best Squat Warm-Up

The best squat warm-up should include a full body dynamic squat prep. Preparation is key when it comes to squatting better. This article features some of our favorite content that will squat prep your body for every type of squat you can think of.

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ACL graft options IG

ACL Graft Options and Prehab with Dr. Nima Mehran

There are more than 200,000 ACL injuries each year in the United States alone, and approximately 65% of these injuries are treated with reconstructive surgery. ACL graft options and selection is one of the main topics of discussion between orthopedic surgeons and their patients. Numerous factors including patient age, occupation, and activity level, graft availability, surgical history, existing tendinopathy, and the experience and preference of the surgeon, should be considered prior to determining which type of graft will be used for reconstruction. We’ve teamed up with Dr. Nima Mehran, an orthopedic surgeon who specializes in sports medicine, to cover everything you need to know about what you can do prior to surgery for maximal results, graft selection, and what to expect immediately after surgery. With this guide, you will no longer have to fear the unknown!

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Bulgarian split squat

Bulgarian Split Squat is an Effective Alternative to the Back Squat

Bulgarian Split Squat Muscle EMG = Back Squat? While our focus is on #prehab, i.e. finding the weak links in your movement system and addressing them through specifically targeted exercises, we are HUGE ADVOCATES OF BARBELL TRAINING and train this way ourselves every day. That being said, not everyone is a fan of (or comfortable Read more about Bulgarian Split Squat is an Effective Alternative to the Back Squat[…]

Plyometrics

Learn Box Jump Progressions

Learning box jump progressions and how to do so safely is something that all health care practitioners and trainers should know. Understanding box jump progressions can expand your toolbox to optimize performance for your patients, clients, and athletes alike.

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ACL

Return To Sport Testing After ACL Reconstruction

Anterior Cruciate Ligament Reconstruction (ACLr) is one of the most common surgeries performed due to a sports injury. ACLr rehab and ACL prevention training is one of the hottest topics in the sports medicine world. The reality is while 80% of ACL reconstruction (ACLr) patients return to some form of sport, only 65% return to the same sporting level and 55% return to sport at a competitive level within 1-2 years post ACLR (reference). In this article, we will cover ACL return to sport testing as well as some of the alarming statistics regarding this topic.

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