Exercise Library
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Half Kneeling Hamstring Lift Off
HOW : Begin in a half-kneeling position. There should be a 90 degree bend in both the front and back knee. Option to use the arms to the side for added balance. With a light weight shift to the front leg, lift the foot of...
Front Foot Supported Single Leg Heel Raise - Foot Supported
HOW : Using a step or a stair, place one foot on the elevated surface. Keeping more of your weight on the elevated foot, begin to rise towards the balls of the foot that is behind you. Keep your ankle pointed down towards the ground....
Front Foot Elevated Single Leg Pogo - Step Support
HOW : Using a step or a stair, place one foot on the elevated surface. Keeping more of your weight on the elevated foot, begin to bounce on the balls of the foot that is behind you keeping the knee relatively straight and allowing the...
Deep Squat Isometric Hold
HOW : Begin in a stance with the legs and feet in a position where you can comfortably drop into a deep squat. Keep foot flat contact into the ground. Initiate by pushing the hips back. Then bend the knees while pushing them outward. Once...
Exercises for Sciatica
Timestamps: 00:00 Intro 00:41 What is sciatica? 00:51 Symptoms associated with sciatica 1:15 Where do these symptoms come from? 1:56 Focus on low back mobility first 3:08 Hip mobility is next! 3:28 Get those nerves moving! 4:47 Let's strengthen! Here's some exercises to try 5:20...
Exercises for Frozen Shoulder
Timestamps: 00:00 Intro 00:25 What is frozen shoulder? 00:52 What causes frozen shoulder? 1:46 The stages of frozen shoulder 2:03 What can we do during the freezing stage? 2:55 Let's talk about the frozen stage and what you can do! 3:39 The thawing stage -...
Fix Your QL Pain
Timestamps: 00:00 Intro 1:07 Why is your QL painful? 2:42 What can you do for your QL pain? 3:20 The first phase of rehab 4:12 Let's get after phase two 5:02 Time for phase 3 QL pain can be tricky, but not when you follow...
3 RM Single Leg RDL Assessment
This assessment will look at your posterior chain strength and single leg stability. To perform this you will need dumbbells, kettlebells, or you can use a barbell. If using dumbbells or kettlebells, you will be holding one in each hand. If using a barbell you...
Overhead Mobility Assessment
This assessment will be looking at your true overhead mobility. You will start by laying on the floor with your knees bent, and feet on the floor in a hooklying position. From here, lift your arms, reaching over your head as far as you can...
Thomas Test Assessment
This assessment is used to evaluate the mobility of your hip flexor muscles - specifically your rectus femoris and your iliopsoas. Looking at mobility of these two muscles can tell us more about low back tightness and limited mobility, hip flexor tendinopathy, and general tightness...