Prone Alternating Cross Sectional Arm/Leg Raise
1.) Start by laying facedown with your arms out in front of you and your legs straight 2.) Raise up your right arm and left leg in the air and hold for 2 seconds then slowly bring them back down 3.) Switch to your left arm and right leg then repeat as desired.
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Prone Shoulder Scapula Retraction on Mat
1.) Start in a modified push-up position with your hands directly below your shoulders and back in a neutral position. (upper back level) 2.) Slowly sink your scapula backwards causing your body to slowly get closer to the ground (1″-5″ of motion) 3.) Without rounding your back slowly bring your body back to neutral position. […]
Read More Leaning Arm Elevated Back Stretch
1. Hold on to a handle that is slightly above your shoulder. 2. Lean your weight backwards away from the handle. – This will create the initial stretch on the side with the hand on the handle. 3. Slowly lean toward the side with the hand on the handle causing a “C” shape in your […]
Read More Corrective Supine Shoulder Press
1.) Lay down on your back and place your legs at a 90 degree angle and your feet flat on the ground. 2.) Flatten your back to the mat, then bring your arms out to your side at a 90 degree angle as if you are about to do a shoulder press. 3.) With all […]
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Stability Ball Ab Crunch with Power Ball Toss
1.) Start this exercise in a crunch position on a stability ball while holding a medicine ball or power ball close to your chest. 2.) Come up without moving the ball in a crunch position, hold this position then throw the ball in the air. 3.) Catch the ball then resume the down part of […]
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Cable Chest Fly with Alternating Leg Lunge
1.) Set the cable machine arms wide (setting 5 or 6 on most machines) and set the height slightly above your hips (you will be performing the fly motion in the down lunge position) 2.) Grab both handles and stand directly in the middle of the machine. 3.) Step out into the Lunge position while […]
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Supine Piriformis Stretch Straight Leg
1. Lay down on your back with both legs straight. 2. Bring your right leg up at a 90 degree angle. 3. With your leg hand grab your right heel and with your right hand grab your right knee and slowly externally rotate your knee (so in this case moving knee to the right side) […]
Read More Supine Si Joint Stretch
1. Lay down on your back with both legs straight 2. Bend one knee toward your chest. 3. Pull kneel toward your chest then slowly hold your knee while you push away for 5 seconds as hard as you can causing your glute to flex. 4. Squeeze for 5 seconds then repeat 5 times, 5. […]
Read More Isometric 1 L – 1L – 2 L Combo Ab Squeeze
1. Lay down on your back with your back flat and your legs bent and a 90 degree angle with your feet flat on the mat. 2. Flex your abs and compress your abs so that your back is flat to the mat. 3. Lift up and extend one of your legs level with the […]
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Kneeling Quad Stretch
Instructions: 1.Kneel down on a mat and make sure you have 2 90 degree angles with one foot directly behind your hip and one foot directly infront. (You can prop your rear foot on a bench if you’d like for an extra deep stretch) 2. Flex your glutes and push your hips forward are you […]
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