Wrist flat on table, other hand blocking at the joint line, stand up to dynamically stretch the wrist into extension within tolerance.
🦵 1/2 Kneel Banded Ankle Mobilization
10-15 reps each side
L
R
Band looped BELOW the ankle bones and anchored behind, try to drive the knee over the toe back and forth against the band to feel deep stretch.
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🦵 Standing Slant Board Calf Stretch
2 sets of 10 seconds each position
1
2
On a slant board, stretch one leg with the knee straight, and then with the knee bent.
🔄 1/2 Kneel Hip Opener w/ Hinge
10-15 reps each side
L
R
One leg on table or bed, other leg on ground w/ slight knee bend, hinge back toward table leg and then extend upward and rotate away to feel stretch at the front of the table leg.
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Strength
Foot & Ankle Strength
🧘 Seated Toe Yoga
2 sets of 10 reps
1
2
Lift big toe while other four stay down, then switch.
👣 Seated Towel Scrunches
2 sets of 10 reps
1
2
Keep heel on ground and scrunch a towel with your toes.
🦶 Seated Banded Ankle Eversion
3 sets of 8 reps
1
2
3
Drive toes away against a band while keeping femur stable.
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scraping Seated Bunion Scraper (Post Tib)
3 sets of 8 reps
1
2
3
Hold band out and away on bench, drag bunion/big toe across floor to engage arch.
⬆️ Seated Heel Raise w/ Scoop ISO
3 sets of 12 reps
1
2
3
Scoop a ball with your heels to engage post tib, then lift into a heel raise with the scoop.
Glute Strength
🍑 Single Leg Stork ISO
3 sets of 30 seconds each side
1
2
3
Glute iso into ball on wall, stand close to wall, mini squat, then lift the inside leg up and press into the wall and then drive both knees away from each other.
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🔥 Single Leg Banded Fire Hydrant
3 sets of 8 reps each side
1
2
3
Band around thighs, screw in foot to engage arch, mini squat position on that leg, then rotate whole trunk and opposite leg away into a fire hydrant.
🦵 Single Leg RDL (Banded)
3 sets of 8 reps
1
2
3
Place a band under the big toe, pulling inward. Perform an RDL and don't let the big toe lift.
⬆️ Single Leg Calf Raise ISO Holds
3 sets of 20 seconds each position
1
2
3
Hold in 3 positions: knee straight, mini squat, deep squat. Keep heel height high the whole time.
🎯 Single Leg Tempo Squat
6 reps - 6 seconds up and down
1
Knee against pad on wall, hold the wall, other leg in front in pistol squat position, then slowly drop into a tempo squat.
Upper Body & Core Strength
🔄 Single Leg Balance w/ Trunk Rotations
3 sets of 8 reps
1
2
3
Balance on one leg with a band under the big toe pulling inward to keep it down. Perform trunk rotations.
💪 Side Plank w/ Arm/Leg Reach "Crunch"
3 sets of 8 reps each side
1
2
3
From a side plank, reach your top arm and leg out, then bring them together in a "crunch". Raise hip into air during crunch portion. Can add a cable row to the top arm.
💪 Side Plank w/ Shoulder ER (Banded)
3 sets of 12 reps
1
2
3
Weight bearing arm performs banded shoulder external rotation. Anchor band through top foot or other object. Find the right shoulder placement.
🔄 Table Top 90/90 Shoulder ER (Banded)
3 sets of 10 reps each side
1
2
3
Perform banded 90/90 shoulder external rotations while in a table top position.
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🅿️ Forearm Plank w/ One Arm Slider Presses
3 sets of 12 reps (or 45-60s hold)
1
2
3
From a forearm plank, press one arm forward on a slider. Can perform arm reaches or walks if you don't have a slider.
🥊 Serratus Punches
3 sets of 10 reps
1
2
3
Lay on your back with elbow straight and punch to the sky with a smooth motion.
🏋️ Banded Overhead Press
3 sets of 8 reps
1
2
3
Band anchored in front to create external rotation demand as you press overhead.
💪 Triceps Press Up
3 sets of 12 reps
1
2
3
Lay on back w/ light weight in hand, extend elbow for triceps press up and keep the humerus pointing straight up the whole time.
💥 Standing Triceps Press Down ISO Hold
10 sets of 10s hold / 10s rest
1
2
3
4
5
6
7
8
9
10
Perform at various angles.
💎 Narrow Tricep Push Up Pulses
3-4 rounds of 12-15 reps
1
2
3
4
Perform narrow tricep push-up pulses at mid range.
🔄 Side Plank w/ Trunk Rotations
3 sets of 10 reps each side
1
2
3
Keep a good press thru the forearm on the ground, rotate the trunk down to the ground (thread the needle) then press away thru the forearm to engage the rotator cuff.
💪 Staggered Stance Wall Slides
3 sets of 12 reps
1
2
3
With a band around wrists, keep the 'W' position and slide forearms up/down wall without losing good core engagement and spine alignment.
🚣 1/2 Kneel Mid Row
3 sets of 12 reps each side
1
2
3
Avoid excessive dumping forward of the shoulder at end range if pulling too far back with the row.
⬇️ Hip Hinge ISO w/ Banded Lat Pull Down
3 sets of 12 reps
1
2
3
Keep a good hinge w/ core engaged, high anchor band, keep elbows straight and pull both hands down past hips to engage lats and scap muscles.
🐻 Quadruped Hover w/ Alt Shoulder Tap
3 sets of 10 reps each side
1
2
3
Bear crawl position w/ the knees directly under the hips, then keep the top of the scap push up position and perform alt shoulder taps.
💥 Overhead Tricep Banded ISO Press
10 sets of 10 seconds
1
2
3
4
5
6
7
8
9
10
Press at various angles. Can substitute with triceps press down with cable.