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Seated Piriformis Stretch
Cues: Take a seat and cross one ankle over the other knee Hinge forward to stretch glute the up leg side You can push down on your knee if it is angled upwards significantly Do not cause pain to your knee Mistakes: Causing pain/twisting in your knee Rounding back...
Push-up – Incline
Cues: Body should be held straight and rigid Lower chest to supporting surface keeping humerus around 45 degrees from body Lock elbows and protract shoulders at top Use a surface you can perform the eccentric and concentric effectively Mistakes: Hips piking back...
Split Stance – Bottom Reps
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and return to floor under control Back foot should be on ball of foot and straight Front foot should be on heel with knee above ankle, or slightly behind...
Split Stance – Bottom Hold
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and hold Back foot should be on ball of foot and straight Front foot should be on heel with knee above ankle, or slightly behind Mistakes: Starting from top...
Wrist – Ulnar Flexion
Cues: Hold arm out with thumb side up Flex weight back towards elbow Lower smoothly and under control Mistakes: Allowing wrist to twist Bending the elbow Working too quickly
Ab Roller – Knees
Cues: Keep lumbar spine in flexion Keep elbows locked Extend out based upon your skill level Work smoothly and under control Mistakes: Allowing spine to extend and sag Bending elbows Extending too far/hurting yourself Working out of control/flopping on the ground