Zachary Height Articles

Human Knee Extension – Target

The human knee extension to target is a scaled version that allows you to precisely coordinate your range of motion and slowly increase it towards the full range over time. Working in your best range of motion will build strength in the knees and quads effectively...

Kneeling Squat

The kneeling squat is a conditioning exercise for the quads and particularly the knees. It can be scaled, or advanced, in order to fit almost any skill level.Cues: Keep the torso vertical both down and coming back up Scale as needed to prevent pain Scale:  1 -...

Runner’s Stretch

The runner's stretch is an active mobility drill for the hips and hamstrings. Several variations increase intensity and work towards the front split with a main focus on the hamstring of the front leg. Static: Keep the back leg vertical and sit tall to being Hinge...

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 also builds strength in the tissues that are stretched.Cues: Sit in widest straddle and raise a small weight above your head with straight elbows...