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Heel Raise Isometric - Knee Bent, Into Wall
HOW : Place a foam pad on a wall at knee height. Lean into the pad with one knee as you perform a heel raise. Try to push into the pad as if you were driving your knee into the wall with your heel up....
Heel Raise Isometrics - Knee Bent, Alternating, Wall Supported
HOW : Start by placing both hands on a wall for support. Lift your heels off the ground on both feet and then bend both of your knees. Holding your heels up, shift your body weight onto one foot. Alternate shifting your weight back and...
Heel Raise Isometrics - Alternating, Wall Supported
HOW : Stand in front of a wall and bring your hands up and place them on the wall for support. Raise both of your heels up. Shift your weight from one foot to the other while staying in the heel raised position. FEEL :...
Hanging Shoulder Shrug
HOW : Start by bringing your arms up and grabbing onto the wide grips in a pull up bar. Let your body hang down with your knees slightly bent. Using only the muscles in the shoulder blade, pull your body up while keeping your arms...
Kneeling Ab Roll Out - TRX
HOW : Start in a kneeling position by holding the TRX bands out in front of you. Lean forward into the TRX with your arms and core engaged. Keep a slight band in your elbow. Slow raise both arms up overhead until you get to...
Standing Ab Roll Out - TRX
HOW : Start by holding the TRX bands out in front of you. Lean forward into the TRX with your arms and core engaged. Keep a slight band in your elbow. Slowly raise both arms up overhead until you get to a straight line with...
Side Lying Posterior Cuff Shoulder Stretch
HOW : Start by lying on your side. Bring the top leg up and bend at the knee. Let that knee relax on the ground. Straighten the bottom arm straight out in front of you. Place your other hand on the ground and turn your...
Quadruped Shoulder Roll
HOW : Start on your hands in knees. Your hands should be under your shoulders with your palms down. Your knees should be under your hips. Keep your elbows locked, and rotate your shoulder blades down, up, forward, and back down. Do this in a...
Tall Kneeling Lateral Reach Over
HOW : Start in the kneeling position. Take one arm and reach up and over your head slightly tilting your torso to the other side. Reach as far as you can comfortably go and hold that position. FEEL : You should feel a stretch in...
Kneeling Pec and Bicep Stretch
HOW : Start in a kneeling position. Perform the stretch by interlocking your hands and fingers behind your back. While keeping your chest up, squeeze your shoulder blades back, straighten your arms, and rotate your palms down. Reach back and stretch as far as you...