Exercise Library
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Eccentric Elbow Supination - Elbow Bent, Dumbbell, Band
HOW : Get set-up sitting upright with a surface next to you to support your elbow and forearm. With your elbow flexed to 90˚, position your forearm and wrist in a neutral position with your thumb facing up, and have your hand unsupported at the...
Row - External Rotation, Cables
HOW : Get a band or cable system anchored between waist and shoulder height directly in front of you. Criss-cross the bands and start by holding the handles in front of you with your arms straight. Perform a row by driving your elbows back towards...
Reverse Salamander
HOW : Perform this exercise with your foot supported on the ground for a regressed version of the exercise, this will decrease the demand placed on the core. I progress this exercise by elevating my entire leg to allow myself to ONLY make contact to...
Stir The Pot With Swiss Ball
HOW: Begin in a plank position on a swiss ball. Once you find your balance then perform circles. Begin with small circles and work your way into moving through larger circles. FEEL: You will feel the core and shoulder muscles working with this exercise. COMPENSATION:...
Tall Plank Bird Dog
HOW : Begin in a high plank position while maintain a neutral spine. Try driving your hands and your toes together to keep tension in your core. Then elevate one arm and the opposite leg up parallel to the floor. FEEL : You will feel...
Dead Bug - Swissball
HOW : Begin by laying on your back for this exercise, knees over hips and hands over shoulders- with a swiss ball in between both. Then bring your hands and knees together by squeezing the swiss ball. Slowly drop one leg and the opposite arm...
Supine 90/90 Wall Slide
HOW : Begin on your back with your hips bent to a 90 degree position with your knees also bent 90 degrees. Make sure to keep your core engaged while you perform this. I have a foam roller between my knees to keep my legs...
Shoulder Around The World - Wall Support
HOW : Begin half kneeling with the leg towards the wall elevated. A foam roller is used here to separate me from the wall, begin roughly upper arm distance from the wall for this exercise. Start with your palm by your side facing your body,...
Quadruped Single Arm Overhead Press
HOW : Begin on your hands and knees; hands under shoulders and knees under hips. Spread your shoulder blades by pushing your body away from the floor. Elevate one arm out to your side into a 90/90 position, the slowly reach over head. Attempt to...
Thoracic Spine Mobilization - Overhead Reach
HOW : Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This...