This routine offers a holistic full-body approach to the treatment and prevention of medial epicondylitis / golfer's elbow from repetitive wrist and arm motions using a theraband and dumbbells.

The cause of golfer's elbow stems from repeating incorrect movements of the arm and the force of hitt...

This lower body workout is designed to strengthen the muscles of the hips, thighs, glutes, and lower leg without a lot of repetitive knee bending and mechanical stress. Learn how to feel more comfortable in many lower body exercises such as squats and lunges with this knee-friendly approach.

We...

This routine offers a holistic full-body approach to the treatment and prevention of lateral epicondylitis / tennis elbow from repetitive wrist and arm motions using a theraband and dumbbells.

The cause of tennis elbow stems from repeating incorrect movements of the arm and the force of hitting...

This mobility workout features isometric and concentric muscle contractions using a Yoga Strap and Theraband respectively. Many times, we feel tight and stiff due to muscle weakness. The body gets comfortable in the ranges and motions we experience all day, and muscles weaken everywhere else. ...

As we finish week four, the focus is learning to improve joint stability and balance, placing more workload on our neuromuscular system. This workout incorporates the stability ball in a variety of extension exercises. It is the best tool to work your core, due to its curved shape. It is often...

In this workout, dumbbells are added to many of the back-bending exercises we have been incorporating, such as standing pulldowns, rows, back bends, hip extension and glute bridge variations. To target the muscles in this plane of motion, we will be using a combination of dumbbells and Theraband...

These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. The focus of this workout is trunk extension. Experience some traditional core exercises such as hip extension, forward bends, quadruped, prone backb...

In this workout, we will use the yoga strap and block to help create resistance into the upper, mid, and low back regions to move into trunk extension. Practice backbends in standing, lunging, single leg balance, seated, prone, and supine bridge positions. We will target the rear shoulder, glut...

In this full week of extension workouts, we will practice isometric joint positions in the sagittal plane from the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

Isometrics can...

This workout incorporates the stability ball in lateral flexion exercises. It is the best tool to work your core, due to its curved shape. As we finish week three, the focus is learning to inprove joint stability and balance, placing more workload on our neuromuscular system.

This workout st...

In this workout, dumbbells are added to many of the sidebending exercises we have been incorporating, such as standing side-bend, side plank, and hip abduction / side leg raises. To target the muscles in this plane of motion, we will be loading the exercises unilaterally (one side) to target hip...

These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as side planks, crunches, and side leg raises, followed by seated core exercises to bring about latera...

In this workout, we will use the Yoga Blocks to help create resistance into lateral flexion / sidebend. Many of the positions are Yoga-themed, especially in some of the standing exercises as well as quadruped sidebend isometrics, side planks, and several Yoga postures that are set up to target m...

In this full week of sidebend workouts, we will visit isolated isometric joint positions in the frontal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

Isometrics ...

Today, we bring in the stability ball which is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

This workout starts on the ground, with the ball used as a supporti...

In this workout, dumbbells are added to many of the flexion-based exercises we have been incorporating, such as crunches, leg raises, knee to chest, and several others. To target the muscles in this plane of motion, we will be loading the exercises bilaterally (both sides) to target hip, spinal,...

These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. Experience some traditional core exercises such as crunches, knee to chest, and the criss-cross, followed by seated hip exercises to bring about flexi...

Day 2 is designed to integrate many of the isometrics from Day One into integrated joint positions. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely on stronger muscles to do their job, but as our muscles become...

In this full week of trunk flexion workouts, we will visit isolated isometric joint positions in the sagittal plane, at the hip, shoulder, and spine. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics.

Isome...

Today is my most favorite. The stability ball is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

This workout starts on the ground, with the ball used as a suppo...

In this workout, dumbbells are added to many of the rotation exercises we have been using such as crunches, bridges, quadruped, and several others. Many times, only one side will be loaded so the contralateral side has to stabilize to perform the activity.

Next, experience some interesting vari...

Day 2 is all about integration. Using many of the techniques and positions from Day 1, we will be moving through some positional isometrics with multiple joints. As we move to achieve the posture, notice any areas that you may feel are limited or tight. It is natural for weaker muscles to rely...

Welcome to a full week of trunk rotation workouts. In mechanics, we call this the transverse plane. As we begin our week, it is important that all our muscles are activated and responsive. For this reason, we are starting with isometrics!

Isometrics can improve range of motion, reduce pain, a...

The knee joint is often injured in sports. With the hip and trunk sitting above it and the foot, ankle below, the knee often has to pick up motions that it is not designed to do, such as excessive rotation and lateral motion. Some of the most common injuries to the knee in pickleball include P...