Видео 5 274
Просмотров 189 708

0:13

Cable Resisted Lateral Lunge to Lateral Slide with Pressout

0:22

1KB GobletSquat to Low Forward Walk

0:12

2KB Farmer's Walk on Toes

0:10

1KB Front Rack and 1KB Suitcase Offset Squat on Slant Board

0:14

1KB Goblet Squat on Slant Board with Step Forward and Back

0:08

Foot Elevated 3 Way Achilles Pulse Hops

START
- Elevate your front foot on a box
- Other foot is on the ground
- Anterior core engaged
- Neutral spine
EXECUTE
- Begin by shifting as much weight as you need onto your front foot
- Bounce on your back foot and slowly extend the leg back into a triple extended position
- Repeat in lateral and posterior diagonal format
- Slowly bounce your foot back to your starting position
- Repeat for the prescribed amount of reps per side
FOCUS
- Shift as much weight as you need onto your front foot
- Bounce on your back foot and slowly extend the leg back into a triple extended position
- Shift as much weight as you need onto your back foot
GOAL
- Progressive load and elasticity of the achilles
- Progressive l...

Видео

0:13

Foot Elevated 3 Way Achilles Pulse Hops

Просмотров 266Месяц назад

Cable Resisted Lateral Lunge to Lateral Slide with Pressout

0:22

Cable Resisted Lateral Lunge to Lateral Slide with Pressout

Просмотров 852 месяца назад

START Wide parallel stance Side facing cables Core engaged EXECUTE Sit into lateral lunge Press cable out and exhale While remaining at lowest point of squat, shift hips side to side at a slow and controlled tempo Keep hands in front of the chest Continue for prescribed repetitions FOCUS Maintain neutral spine throughout Control the deceleration back to the band Maintain neutral arch GOAL Lower...

0:12

1KB GobletSquat to Low Forward Walk

Просмотров 172 месяца назад

START - Standing with feet in parallel stance - Holding kettlebell in goblet position EXECUTE - Drop hips back into a squat - Attempt to reach full depth without angling the torso forward more than the shin angle - Step forward with the weight in a low position and continue to walk low FOCUS - Avoid valgus collapse of knee - Avoid collapse of medial arch - Maintain short foot position throughou...

0:10

2KB Farmer's Walk on Toes

Просмотров 92 месяца назад

START - Holding a kettlebell on each side with a neutral grip - Slight posterior pelvic tilt - Glutes and core engaged - Scapulae packed down and back EXECUTE - Come up on your toes - Walk forward in a straight line while keeping core engaged and torso upright FOCUS - Stay on toes throughout - Keep scapulae retracted down and back - Keep core engaged throughout - Avoid hips shifting GOAL - Walk...

1KB Front Rack and 1KB Suitcase Offset Squat on Slant Board

0:14

1KB Front Rack and 1KB Suitcase Offset Squat on Slant Board

Просмотров 142 месяца назад

START Parallel stance holding a kettlebell in each hand standing on a slant board Hold kettlebell on one side of body hanging, and the other one in a front rack position Scapulae retracted down and back Anterior core engaged EXECUTE Slowly lower into a squat Push feet through the board to raise back up into hip and knee terminal extension Repeat for prescribed number of repetitions on each side...

1KB Goblet Squat on Slant Board with Step Forward and Back

0:08

1KB Goblet Squat on Slant Board with Step Forward and Back

Просмотров 342 месяца назад

START - Standing with feet in parallel stance on a slant board - Arms extended in front of body for counter balance or held at chest height - Holding kettlebell in goblet position - Feet straight or slightly externally rotated EXECUTE - Drop hips back into a squat - Attempt to reach full depth without angling the torso forward more than the shin angle - Step forward with the weight in a low pos...

Parallel Stance Lateral Loaded 1 Arm Landmine Row

0:10

Parallel Stance Lateral Loaded 1 Arm Landmine Row

Просмотров 192 месяца назад

START Olympic bar set up in a landmine position Side facing the landmine bar Parallel stance position Neutral spine with core engaged Shoulder blade retracted down and back, holding the end of the bar with a prone grip on the side of the non weight bearing leg EXECUTE Hinge at the hips Lower until the bar is just below the knee Perform a 1 arm row in this position Repeat for prescribed amount o...

Staggered Stance Lateral Loaded 1 Arm Landmine Row

0:08

Staggered Stance Lateral Loaded 1 Arm Landmine Row

Просмотров 232 месяца назад

START Olympic bar set up in a landmine position Side facing the landmine bar Staggered stance position Neutral spine with core engaged Shoulder blade retracted down and back, holding the end of the bar with a prone grip on the side of the non weight bearing leg EXECUTE Hinge at the hips, pushing non weight bearing leg straight back behind the body Lower until the bar is just below the knee Perf...

Parallel Stance Arm Swing Drive and Stick to Linear Push Step and Lunge Stabilization

0:18

Parallel Stance Arm Swing Drive and Stick to Linear Push Step and Lunge Stabilization

Просмотров 202 месяца назад

START Parallel stance, feet hip width apart, knees, hips, shoulders and head all facing forward. Slight bend at hips and knees, half squat. Chest upright EXECUTE Arms up and come up on the toes Quickly come down into an arm swing drive and stick After arm swing drive and stick, quickly punch the ground backwards Drive off of the back leg to linear triple extension of ankle, knee, and hip Finish...

0:11

Band Resisted Linear Push Off

Просмотров 182 месяца назад

START Staggered stance, feet hip width apart, knees, hips, shoulders and head all facing forward. Band around waist Chest upright EXECUTE Quickly push off the ground with the back foot Drive off of the back leg to linear triple extension of ankle, knee, and hip Land back into original position with back foot Repeat for prescribed repetitions FOCUS Linear displacement Quickly drive off back leg ...

0:07

Front Foot Elevated Linear Line Hops

Просмотров 382 месяца назад

START - Front foot elevated on box - Slight bend in back knee - Weight on the ball of the back foot EXECUTE - Extend leg and jump up and over line or imaginary line - Quickly continue hopping back and forth over the line switching arm positions each hop - Continue for prescribed repetitions or time FOCUS - Short amortization phase - Avoid valgus collapse of knee - Stay on balls of feet - Keep c...

Staggered Stance RDL to Split Squat and Overhead Press

0:19

Staggered Stance RDL to Split Squat and Overhead Press

Просмотров 382 месяца назад

START Start in a staggered stance holding a plate Anterior core engaged EXECUTE Come into a bent over position in the staggered stance Extend arms and lower the plate Row the plate back up to the chest Come into a split squat from the staggered stance and simultaneously press the plate overhead Repeat for prescribed number of repetitions per side FOCUS Anterior core engaged throughout Neutral s...

Seated 90 90 Hip Opener with Loaded Glute Mobility

0:29

Seated 90 90 Hip Opener with Loaded Glute Mobility

Просмотров 342 месяца назад

START Seated in 90 90 position Chest upright and facing front leg Anterior core engaged and holding a plate EXECUTE Pivot on your heels to rotate your body to the other side while maintaining 90 degree angles in your knees and hips Come up onto your glute and straighten the back leg simultaneously Load your glute by sitting more weight into it and rotating toward that leg with the plate Exhale ...

0:27

Wide Knee Rockbacks to Arm Walk Outs

Просмотров 402 месяца назад

START - Quadruped position on the floor, knees slightly wider than hip width apart - Hinge at the hips, and stabilize with palms on the floor directly below the shoulders, arms at full extension EXECUTE - While keeping back flat, push hips posteriorly away from shoulders to stretch hamstrings, glutes, and hips - Rock back forward and begin walking your arms out until you can no longer go any fu...

Band Resisted Cossack Squat with Hip External Rotation and Exploration

0:15

Band Resisted Cossack Squat with Hip External Rotation and Exploration

Просмотров 142 месяца назад

Band Resisted Cossack Squat with Hip External Rotation and Exploration

Bodyweight Isometric Split Squat with Elbow Drive

0:04

Bodyweight Isometric Split Squat with Elbow Drive

Просмотров 142 месяца назад

Bodyweight Isometric Split Squat with Elbow Drive

Cable Resisted Short Staggered Stance Squat to 1 Arm Rotational Press

0:10

Cable Resisted Short Staggered Stance Squat to 1 Arm Rotational Press

Просмотров 122 месяца назад

Cable Resisted Short Staggered Stance Squat to 1 Arm Rotational Press

Bodyweight Bench Supported Wide Base Squat to Rotational Reach with Adductor Emphasis

0:10

Bodyweight Bench Supported Wide Base Squat to Rotational Reach with Adductor Emphasis

Просмотров 382 месяца назад

Bodyweight Bench Supported Wide Base Squat to Rotational Reach with Adductor Emphasis

2DB Short Staggered Stance Squat to Rotational Press

0:12

2DB Short Staggered Stance Squat to Rotational Press

Просмотров 302 месяца назад

2DB Short Staggered Stance Squat to Rotational Press

Cable Resisted Short Staggered Stance Squat with Posterior Oblique Sling to Rotational Reach

0:10

Cable Resisted Short Staggered Stance Squat with Posterior Oblique Sling to Rotational Reach

Просмотров 242 месяца назад

Cable Resisted Short Staggered Stance Squat with Posterior Oblique Sling to Rotational Reach

Bodyweight Box Squat to Rotational Reach

0:10

Bodyweight Box Squat to Rotational Reach

Просмотров 242 месяца назад

Bodyweight Box Squat to Rotational Reach

Bodyweight Short Staggered Stance Squat to Rotational Reach

0:09

Bodyweight Short Staggered Stance Squat to Rotational Reach

Просмотров 242 месяца назад

Bodyweight Short Staggered Stance Squat to Rotational Reach

Isometric Quadruped Position on Physioball with Bilateral to Alternating Knee Drives and Hands Up

0:16

Isometric Quadruped Position on Physioball with Bilateral to Alternating Knee Drives and Hands Up

Просмотров 502 месяца назад

Isometric Quadruped Position on Physioball with Bilateral to Alternating Knee Drives and Hands Up

0:21

Isometric Quadruped Position on Physioball with Bilateral to Alternating Knee Drives

Просмотров 102 месяца назад

Isometric Quadruped Position on Physioball with Bilateral to Alternating Knee Drives

Cable Resisted Lateral Lunge to Pallof Press Out to Lateral Slide

0:22

Cable Resisted Lateral Lunge to Pallof Press Out to Lateral Slide

Просмотров 132 месяца назад

Cable Resisted Lateral Lunge to Pallof Press Out to Lateral Slide

Physioball 1 Leg Knee Tuck with Adductor Emphasis and Hands on Block

0:12

Physioball 1 Leg Knee Tuck with Adductor Emphasis and Hands on Block

Просмотров 272 месяца назад

Physioball 1 Leg Knee Tuck with Adductor Emphasis and Hands on Block

Half Kneeling 1DB Rotational Overhead Press

0:12

Half Kneeling 1DB Rotational Overhead Press

Просмотров 232 месяца назад

Half Kneeling 1DB Rotational Overhead Press

0:11

Collapsed Quadruped Hip CARs - FRS

Просмотров 1002 месяца назад

Collapsed Quadruped Hip CARs - FRS

Supine Physioball Windshield Wipers with Legs at 90 Degrees

0:20

Supine Physioball Windshield Wipers with Legs at 90 Degrees

Просмотров 782 месяца назад

Supine Physioball Windshield Wipers with Legs at 90 Degrees

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