Strengthening

Cues when performing Monster Walk: Place mini-band just above the knees. With neutral spine tip forward at hips by pushing butt backward. Knees should be bent slightly and driven outward. Slowly walk forward or backward while keeping constant tension on the band trying to keep tension on glute muscles.

Cues when performing Obliques: Lie on your back with knees bent, then place your hands behind your neck for support. Tuck your chin to maintain a neutral cervical spine (make double chin). Lift your head and shoulder very slightly off the floor while maintaining neutral spine. Once fully braced try to reach elbows to knees.

Cues when performing Overhead Press Double Arm: Standing with dumbbell in hand and forearms vertical with wrists over elbows and palms facing each other. While keeping scapula pulled down, drive weight up over head rotating arm so palms face forward. Finish with weight over shoulder and elbow with neutral spine.

Cues when performing Overhead Press Single Arm: Standing with dumbbell in hand and forearms vertical with wrists over elbows and palms facing each other. While keeping scapula pulled down, drive weight up over head rotating arm so palms face forward. Finish with weight over shoulder and elbow with neutral spine.

Cues when performing Scissors: Lie on your back with knees bent, then extend both legs up while bracing your trunk. Place hands behind your knee pulling one leg towards your and the opposite down to the floor. Tuck your chin to maintain a neutral cervical spine (make double chin). Lift your head and shoulder very […]

Cues when performing Side Plank from Feet: Start on your side with your feet stacked on top of each other and one forearm on the ground directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to ankles. Hold for prescribed duration.