Exercise Library
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Total Hip Rotation Assessment
This assessment will allow you to check your hips ability to actively rotate. You will start in a sitting position, if possible it’s best to have your thigh parallel to the ground and feet dangling. You will need your phone to help with the measurement....
Quadruped Heel To Butt Assessment
The quadruped heel to butt assessment is a good way to test the flexion mobility in your knee joint, specifically your tolerance to compressive forces at the knee joint. Start in an all four position on your hands and knees. If on the floor, be...
5 RM 3 Point Row Assessment
The 5 rep max (RM) 3 Point Row Assessment is meant to check in on your horizontal pulling strength. You will need some weight (either dumbbells or kettlebells) and a sturdy surface to place your non-working arm on. You will stand with your feet under...
Exercises for Calf Strains
Timestamps: 00:00 Intro 00:30 What does the calf muscle do? 1:00 What is a muscle strain? 1:53 Why do we see strains in the calf muscles? 2:51 What are calf strain symptoms? 3:32 Start with isometrics - why? 4:09 Isotonic exercises are next! 5:38 Onto...
Captain Morgan - Hip Drop, Swissball
HOW : Begin by standing near a wall. Assume a march position to stabilize an object with the knee of the side of the thigh that is lifted. Abduct or push the thigh out into the object. Push your hips back, bend at the knees,...
Wall Breathing - Reach
HOW : Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Extend your arms straight with a forward reach....
Tandem Walking
HOW : Line up the heel of one foot to the toe of the opposite foot. Take steps forward, getting heel-to-toe contact with each subsequent step. This is to challenge a more narrow base of support, dynamically. Options to move forward and backward. Repeat for...
Tabletop Heel Tap - Anti-Extension, Band
HOW : Start by lying on your back with a band anchored behind you, about waist height. Take the band and pull it down with straight arms below chest height, right up to the line of the belly button. Take a tabletop position with knees...
Supine Table Top Pelvic Tilt - On Wall
HOW : Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Tilt the pelvis posteriorly, or towards the top...
Stork Squat - Chop
HOW : Begin by standing near a wall. Assume a march position to stabilize an object such as a swissball using the knee of the leg that is in the march position closest to the wall. Abduct or push the thigh out into the object....