Video Tag
glutes
Deep Squat Weight Shift
HOW: While in a deep squat position hold onto a stable surface. Slowly lean towards one side while driving your body and your knee forward. Repeat on the other side. FEEL: The more you drive your body forward the more you will bias a hip...
Deep Squat Hip External Rotation - AROM
HOW: Squat down as far as you can while attempting to keep the heels down towards the floor. Then place your arms inside of your legs. From this position drive your knee out as far as you can while allowing the foot to stay flat...
Double Leg Landing Mechanics
HOW: Follow along with the video. FEEL: You will feel all the muscles in your legs working to control the landing and descent. COMPENSATION: Landing Position. Make sure your knees are aligned over your toes. They should not dive inwards on the landing. Your goal...
Split Stance Pallof - Press
HOW : Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, get set-up in a split squat position. While holding this position, press your arms forward away from your...
Pallof - March, Arms Extended
HOW : Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands close to your chest, step out to build tension in the band. Once there is enough tension, balance...
Lateral Lunge Pallof - Press
HOW : Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. Hold this position as...
ACL Injury Prevention - Field Version
This ACL Injury Prevention Program is designed to be used in field sports like soccer, football, rugby, lacrosse, etc. The program is designed in 3 distinct phases. Phase I: Dynamic Warm Up Phase II: Foundational Strengthening (Hip/core) Phase III: Movement Coordination/Plyometrics/Cutting Phase I Setup: 2...
Squat to Row - TRX
HOW: Begin holding onto the TRX straps in a squat position, lower yourself into a traditional squat keep a majority of your weight in the middle of your foot. As you squat up simultaneously pull yourself with the straps. When you pull, key is to...
Squat - TRX
HOW: Begin holding onto the TRX straps with your feet hip width apart. While keeping a majority of your weight on your mid foot slowly lower yourself down as far as you feel comfortable the squat back to starting position. Push your butt towards the...
Single Leg Triple Extension - Band
HOW: Anchor a band at waist height, then place the band around your hips. Begin this movement by performing a reverse lunge with control, then power yourself up into the end position demonstrated in this video. This movement is achieved by raising your heel, extending...