Video Tag
motor control
Single Leg RDL - Pallof Press
HOW: Get a band anchored between waist and shoulder height. Hold onto the band so it is directly to the side of you, your torso should be perpendicular to the band. Balance on one foot (ideally the foot further away from the anchor), while holding...
Table Top Pull Over - Kettlebell
HOW: Assume the table top position by placing both hips and knees at a 90 deg angle. You should have your core braced in this position, not letting the bottom of your rib cage flare out. Holding the kettlebell with both arms, slowly lower it...
Table Top Bench Press - Dumbbell
HOW: Begin on your back with your knees above your hips, this is held by keeping your core strong. Think about pushing your back against the floor to keep the core engagement for the entirety of this exercise. Once you are controlled in this position,...
Kettlebell Pull Through
HOW: Begin this exercise in a high plank position with a kettlebell underneath your chest. Shift your weight onto one side then grab the weight/object with the opposite hand, slide it in the direction of that arm as far as you feel comfortable with. Then...
Table Top Single Arm Bench Press - Dumbbell
HOW: Begin on your back with your knees above your hips, this is held by keeping your core strong. Think about pushing your back against the floor to keep the core engagement for the entirety of this exercise. Once you are controlled in this position,...
Pallof - Step, Arms Extended, Overhead
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 directly in front of you, take a step away from the anchor, then raise your arms completely overhead. Lower...
Pallof - Step, Press, Overhead
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, take a step away from the anchor, press your arms forward away from your chest until your elbows are...
Pallof - Press, Overhead
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, then raise your arms completely...
Pogos - Transverse
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls rotating from one side to the other. Think of yourself as a rubber band or a spring loaded coil. Be bouncy! FEEL: You should focus on maintaining a rigid/stiff...
Double Leg Weight Shift - Circle
HOW: In a standing position, shift your weight in circles. Rotate by placing most of your body weight from the leftt, to your forefoot/toes, to the right, back towards you heal, and repeat. You can then also go the opposite direction. Start with small circles...