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Lunge with Hip Activation (Long Band)

Start in a partial squat, organize your core with your ribs pulled down and lengthened spine. Ground all 10 toes on the floor. With a light long band keep your left arm extended as you begin to rotate to the right. Start by looking to the right, then turn your head to the right, then row and rotate to the right. Slowly return to the starting point. No rotation should occur at your legs or your ...

Using a light theraband, place your shoulder at 90* in front of you, and your elbow at 90* so your wrist to your elbow is up and down in a vertical straight line. Wrap the theraband around a pole (or a door knob on the opposite side of a closed door), and anchor one side to your hip. Bring the other tail of the theraband across your body. Maintain this position and step out to the side until yo...

Start with your elbows extended, legs extended, and bum squeezed while placing your hands on the surface of the box or countertop. Make sure you actively PRESS away from the box/countertop so your shoulder blades are NOT pinched together. Think about spreading your shoulders apart. At this beginning stage, it's ok if your upper back rounds a little bit as you push away. Try not to round, but ac...

(A-frame): Start with your shin resting on a bench, table, or elevated surface. Let your back leg be soft and moveable. (Triplanar): Sink down, shift your hips laterally TOWARDS your elevated right leg, then rotate the front of your left pelvis TOWARDS your right leg. Breathe here for 8-10 breaths. Rest. Repeat on the other side.

Start by walking your hands up the doorframe, step forward so the front of your chest is open and in line with the doorframe. Your elbow should be bent, palm flat on the doorframe (90-90 position). Keep your elbow on the doorway, lift your hand off the surface x5 reps. Lower your hand down. Rest. Repeat x10.

The important part about this hip extension activity is to stand on a straight leg, align your trunk with an upright surface. In this case a hanging bench allows me to keep my trunk in line without arching, and also without hitting the structure with my standing foot. Moving leg: Squeeze your glute, lock your knee straight, and extend your hip. Do not allow your trunk or lower pelvis to lift of...

Start by lying on your back, with an arm's length away from the wall overhead. Check to see if you're able to reach. Set your core, press your low back down into the floor, ribs tucked down, and breathe in and out of your nose. When you breathe in, allow your core to expand softly (360* breathing in all directions), contract your lower core as you exhale. Keep tension throughout your system - t...

Start by lying on the floor with your core engaged (avoid over arching your low back). Grab the PVC pipe with your PALMS UP. This is the most important part of this exercise. Keep breathing as you lift your shoulders and the PVC pipe off the ground. The goal is not to perform a whole "superman" action, but primarily and upper back and shoulder activation. Stay here for 10 breaths. Repeat as pre...

Using a PVC pipe and a long band for resistance start with your hands spaced out in a wide grip (snatch grip) position. Part 1 Step 1: Pinch your shoulder blades together without arching your back Step 2: Maintain that position (ISOMETRIC shoulder activation) as you hinge your body forward, do not let the bar slide down your leg or your shoulders round forward. This is the most challenging part...

Begin by organizing your core and spine with a neutral spine and neutral pelvis, ribs engaged down, and still able to breathe. Kick one leg back and laterally into the band and maintain tension. Do not allow your spine or core to change positions as you elevate your leg. Dosage: Initially: holding this position (isometric) for 10 breaths on each side. Progress: holding this position x1 minute o...

Begin close to a wall or door. Organize your core and spine with a neutral spine and neutral pelvis, ribs engaged down, and able to breathe. Push your wall-side leg into the wall and maintain tension. Dosage: Initially: holding this position (isometric) for 10 breaths on each side. Progress: holding this position x1 minute on each side.

Place a long band around a rig or sturdy object, then slide PVC pipe (or broom stick) into the open loop of the band. Start with your feet hip width apart, hips fully extended standing tall, core organized, ribs down, and wide snatch grip on the PVC pipe. Part 1: perform a high pull, but aim to pull your PVC pipe to your mid-chest. Squeeze your shoulder blades back behind you, point your elbows...

Start with your feet placed away from the wall, place your hips and your spine to the wall. Place a lacrosse ball, tennis ball, etc. at the base of your neck. Cross your arms, tuck your chin, and begin to flex forward. Try to keep the lax ball down the center of your back, steadily lowering. Try to avoid the ball from "jumping" down and maintain contact as you slowly flex forward. Breathe as yo...

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