Continuing to build compression through a combination of mobility and active flexion work was the core of our work...
Zachary Height Articles
Ball Up + Negative
Cues: Tuck the knees into the chest and curl up until the feet contact the pull-up bar Squeeze the scaps into...
Couch stretch
The couch stretch lengthens the hip flexor and quad and is very helpful for generating hip extension. This lengthening...
Pancaked Side Bends – Weighted
The pancake stretch goes up a level by adding a weighted side bend. The addition of load allows for deeper bends and...
Jump Rope
Jump rope is a dynamic warm up and can also be used in a conditioning setting. It requires and develops rhythm as well...
Wall Sit – Weighted
The weighted wall sit is used to develop strength in the legs without requiring eccentric contractions. It is a good...
Ring Pull-up – Single Ring Negative
A scaled version of the single ring pull-up. This teaches the ability to maintain tension throughout the range of...
Wall Sit – Single Leg
The single leg wall sit is significantly more challenging the the double leg version. It requires more hip strength to...
Wall Sit
The wall sit is used to develop strength in the legs while placing less stress on the joints than movements requiring...
D-Ball Bear Hug Squat
Squatting while maintaining a bear hug creates a unique demand on the body. The arms work to keep the ball in...
Thruster
The thruster is a strength and a conditioning exercise. At heavier loads it teaches the athlete to drive aggressively...
Banded Deficit Deadlift
Pulling from a deficit increases the demand on the quadriceps to break the bar from the floor, while adding a band to...
