Video Tag
quadriceps
Standing Clam - Wall Supported
HOW: Get a band set-up around and above your knees, then get a ball set-up between one knee and the wall while holding a squat position. While maintaining pressure into the ball against the wall so that it doesn’t drop, perform a clam exercise by...
Roll To Single Leg Squat
HOW: Begin laying face up on the floor. Roll back and forth, until you have enough momentum for you to deep squat. Make sure that you are balanced prior to dropping back onto your back. You can use momentum with your arms to help assist...
Roll To Squat
HOW: Begin laying face up on the floor. Roll back and forth, until you have enough momentum for you to deep squat. Make sure that you are balanced prior to dropping back onto your back. You can use momentum with your arms to help assist...
Prone Quadriceps Stretch - Bench
HOW: Lay down on an elevated surface like a bench, a couch, or a bed. Bring one leg off and march that leg up as far as you feel comfortable. The lower the surface the more aggressive the stretch will be. Reach back for the...
Posterior Lunge - Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step backwards with your left leg and descend into a lung position. Push yourself back up and backward using your back left leg. Then repeat on the right side. The key is that...
Anterior Lunge - Walking, Dumbbell
HOW: Start by grabbing two dumbbells of the same weight. Take a step forward with your left leg and descend into a lung position. Push yourself back up and forward using your front left leg. Then repeat on the right side. FEEL: You should feel...
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...
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...