All Activities
Single leg stance knee-to-wall
To build hip abductor stability, hence single leg stance stability, which is vital for most sports and activities.Tags: gluteus medius, glute med, single leg
One leg hinge / dead lift
This is a more functional version of the dead lift exercise, focused on the spinal and pelvic stabilizersTags: spinal stabilizers, hinge, single leg, deadlift, dead lift
Posterior sling: pulley
An upper body resistance exercise in a functional lunge position, focused on the posterior sling stabilizing muscles (opposite gluteus maximus and latissmus dorsi)Tags: posterior sling, lunge
Anterior sling: pulley
An upper body resistance exercise in a functional lunge position, focused on the anterior sling stabilizing musclesTags: anterior sling, lunge
4-point neutral spine & dissociation
Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.Tags: hip control, neutral spine, dissociation
4-point rock
Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.Tags: neutral spine, hip control, dissociation
Hamstring curls on ball
Closed chain exercise for hamstring stability and control.
Step-ups
A simple step-up exercise with the focus on the posterior chain (glutes & hamstrings).Tags: posterior chain, single leg, glutes, hamstrings
Standing hip flexion
Fundamental exercise for single leg stability, which is important for almost all sports and activities. Focus on hip abductors and spinal stabilizersTags: single leg, gluteus medius, glute med, pelvic stability
Hip flexor stretch
The basic full hip flexor stretch targeting iliopsoas (iliacus and psoas)Tags: stretch, hip flexor, iliopsoas, psoas
Low back extension stretch
Extension stretch for the low back targeting disc and ligamentous strucutres.
Hip flexion/Gluteus maximus stretch
Hip flexion stretch primarily targeting the large glute muscleTags: stretch, hip flexion, gluteus maximus, glute max, hip mobility
Spinal stability: bridge
Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute maxTags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii, bridge
Spinal stability: bridge, alternate leg
Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute maxTags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii, bridge
Posterior sling: supine
A closed kinetic chain exercise for back stability and strength, focused on the posterior sling (opposite gluteus maximus and latissmus dorsi)Tags: posterior sling, spinal stability, bridge
Posterior sling: prone
An open kinetic chain exercise for back stability and strength, focused on the posterior sling (opposite gluteus maximus and latissmus dorsi)Tags: posterior sling, spinal stability, supermans
Tall kneeling squat
A modified squat exercise focused on proper hip control which will aid regular squat exercises as well.Tags: squat, kneeling, hip control
One-leg squat
One leg squat to developp proper hip control, untilizing the lateral stabilizers of the hip. This is important for running, especially during heelstrike.Tags: squat, one leg, hip control, gluteus medius
