Video Tag
stability
Posterior Lunge - Alternating, Kettlebell, Front Rack
HOW: Starting in a standing position holding a weight at your chest, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat on the opposite side, then continue to perform alternating lunges in place....
Scaption Raise - Band
HOW: Stand on a band to anchor it from one end. Hold on to both ends of the band with your hands, then raise your arms in the scaption plane (not to the side or directly in front of you - but in between). Slowly...
Eccentric Single Leg Heel Raise - Off Step
HOW: Stand in front of a wall or an object to use for balance. Stand on the leg you want to train with your heel off the edge of an elevated surface. While keeping your glutes and quads tight to keep your knee straight, lift...
Eccentric Single Leg Heel Raise - Knee Bent
HOW: Get set-up in front of a wall or an object to use for balance. Begin by keeping your knees bent then lift your heels off the ground. When you are at the top, shift all your weight over to one leg, lift the opposite...
Eccentric Single Leg Heel Raise - Knee Bent, Off Step
HOW: Get set-up in front of a wall or an object to use for balance with your feet on an elevated surface, heels just off the edge. Begin by keeping your knees bent then lift your heels off the ground. When you are at the...
Quadruped Renegade Row - Dumbbell
HOW: Begin this exercise with your knees underneath your hips and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade...
Pendlay Row
HOW: From a standing position lean your trunk to grab onto the barbell with both hands. While holding the hinge, perform a barbell row by driving your elbows back towards your back pockets and hands to your sides. Repeat. Nothing should be moving from your...
Seal Row - Dumbbell
HOW: Use an elevated surface to allow your arms to be completely straight in front of you. While keeping your chest supported, perform a dumbbell row with each arm. Initiating the motion with your shoulder blade - think about bringing your elbow to your back...
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...