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Carry - Cylindrical Grip, Kettlebell
HOW: Hold a weight with a handle with your hand wrapped around the handle, ideally a kettlebell in the normal position. Grip the handle while staying strong through your arm, shoulder, and shoulder blade. Walk while holding the weight for the time instructed. FEEL: This...
Carry - Spherical Grip, Kettlebell
HOW: Hold a round weight, ideally a kettlebell upside-down that fits in your hand. Grip the weight while staying strong through your arm, shoulder, and shoulder blade. Walk while holding the weight for the time instructed. FEEL: This should feel like a challenging grip exercise,...
Single Leg Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your foot on the edge of the step. Slightly bend your knee and raise your heel off of the ground. Your entire body should be going up with the heel raise. Hold onto the...
Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your feet on the edge of the step. Slightly bend your knees and raise your heels off of the ground. Your entire body should be going up with the heel raise. Hold onto the...
Elevated Bridge - Knee Straight, Alternating
HOW: Place heels on elevated surface. Arms relaxed to the side. Apply pressure through your heels lifting your hips up. Once level, lift one leg straight up while the other stabilizes your body. Alternate legs up and down while maintaining elevated hips. FEEL: Muscles in...
Supine Shoulder External & Internal Rotation - Dumbbell
HOW: Laying on your back, bring your elbow up and straight out from your shoulder on the ground. Hold the dumbbell straight up creating a 90 degree bend at the elbow. Slowly rotate the shoulder back and forth keeping that 90 degree bend in the...
Ankle Dorsiflexion Mobilization - Band
HOW: Place your foot flat on an elevated surface. Loop the anchored band around the lowest part of your lower leg. The band should be right below the bend of the ankle joint. With tension in the band, lean forward while keeping your heel flat...
Isometric Squat - Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. FEEL:...
Single Leg Balance - Band, Controlled Supination
HOW: Once your band is anchored, step away from the anchor to increase resistance. Hold the band with both hands and press in front of you. Shift your weight onto the leg closest to the anchored band. While balancing on the one leg, slowly control...
Serratus Scoop - External Rotation, Band
HOW: While standing, place the band around your wrist with your palms up facing the ceiling. Squeeze your shoulder blades back and create tension in the band by moving your arms out. Keep the tension in the band as you move your arms forwards in...