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Cossack Squat
HOW : Begin in a standing position with your legs as wide you can spread them. Grab onto a light weight with both hands and hold it in front of your chests with your elbows bent. From here, shift your weight to one side as...
Bridge March - Arms Extended
HOW : Start by lying on your back with your knees bent and feet flat on the ground. Extend your arms out and over your chest with your palms together. Push into the ground and lift your hips up as high as you can. From...
90/90 Hip Lift Off - Rotating
HOW : Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. From here,...
Torso Rotation Assessment
To perform the torso rotation assessment, begin in a standing position with a comfortable bend in the knees and cross your arms across your body. From this position, keep your gaze forward as you turn and rotate your torso over one leg, then return to...
Standing Pelvic Circles
HOW : Start in a standing position with your feet spread far apart in a wide stance. Place your hands on your hips and move them in a circular motion tilting the pelvis in a different direction as you rotate it. FEEL : As your...
Single Leg Hip Hinge Pelvic Tilt
HOW : Start in a standing position.. Place your hands on a stick, shift your weight to one leg, and rotate your hips forwards creating an anterior pelvic tilt. Then, rotate your hips backwards creating a posterior pelvic tilt. Do this going forwards and backwards...
Pelvic Rotation Assessment
The Pelvic Rotation Assessment is a good way to look at how well you move one area of your body, or dissociate one area of your body, without moving other areas of your body. To begin this assessment, get set up in a standing position...
Pelvic Tilt Assessment
The Pelvic Tilt Assessment is a great way to look at dissociation of movement, or how well we are able to move one area of our body while keeping the other areas of our body stationary. To begin this assessment, start in a standing position...
Adductor Side Plank - Crunch
HOW : Get set up in a side plank position with your elbow on the ground straight down from your shoulder, forearm pointing straight out, and your top leg’s heel is in front of your bottom leg’s toes. Lift your hips off the ground creating...
90/90 Hip Lift Off - Internal Rotation, External Rotation
HOW : Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. Stay in...