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Tibial rotation isometric

Band resisted tibial rotation

We’re all human. When I’m talking about the red dot, it’s “tibial tuberosity” - not “tibial plateau”

The goal for this is to increase blood flow specifically to the tissues we are trying to work. If it would be helpful or more comfortable to start with a heat pack, maybe some time on the bike, feel free to do so! 

3-5x: 30-60% hold 30 seconds OR 70-90% hold 10 seconds

Anti Rotation Isometrics

Half Kneeling Tripod Resisted Rotation Quadruped Hip Extension Slides

Banded Deadbugs Sidelying Arm Bar Rotational Press

Spinal Warm Up

J-band shoulder internal and external rotation with isometric hold.

Quarter Wall Angels

Quadrupled Hover

ER/IR Walkouts

Lat Self-Soft Tissue

Pistol Isometric Push with Upper Body

Half Kneeling Kettlebell ER Opener

Row - Single Arm and Bird Dog Variations

TRX Bottom of Squat Hold and Play

Band Resisted Supination

T-Spine Open and Reach Flow

Side lying Lifts

Pec Self-Soft Tissue Mobilization

Kettlebell Stability Series

Uppercuts

Flexor/Pronator Tissue Activation

Lizard Rocks and Lifts

Wrist Isometrics

Half Kneeling Banded T-Spine Opener

Hold Variations