Strengthening

Cues when performing Clam Shells: Lying on your side with knees bent in front of you. Roll hips and shoulders forward until top forearm is on the ground and top knee is 2 inches forward from bottom. Brace your trunk and tuck pelvis. Spread band by lifting top knee with feet together and squeezing glutes.

Cues when performing Dead Bugs: Lying on back tighten abs and push low back into ground. With arms straight out and feet elevated and legs bent to 90 degrees. Slowly let arm and leg extend without letting low back lose pressure against ground.

Cues when performing Deadlift: Stand with barbell over mid-foot. Bend over and grab the bar with just outside shoulder-width grip. Bend your knees until your shins touch the bar. Lift your chest up and straighten your lower back. Take a big breath, hold it, and stand up with the weight.

Cues when performing Double-Leg Bridge: Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. Raise your hips to create a straight line from your knees […]

Cues when performing Fire Hydrant: On hands and knees with trunk braced. Extend leg back, spread knees and rotate thigh out. Limit movement of spine and pelvis.

Cues when performing Internal Rotation: Band anchored perpendicular to hand. Keep elbow bent to 90 degrees. Rotate inward without flexing at elbow or wrist.