VIOLET QUARTZ BLOG

Kneeling Hip CARS

  • Kneeling arm distance form the wall
  • Pressing two blocks into the wall
  • Stay stable on one knee and you pull your other towards your chest
  • DOn’t hike your hip bu keep your sit bone reaching for the floor
  • Externally rotate your leg
  • Return to start position
  • Do two side as one rep

Kneeling Hip CARS

Kneeling arm distance form the wall Pressing two blocks into the wall Stay stable on one knee and you pull your other towards your chest DOn’t hike your hip bu keep your sit bone reaching for the floor Externally rotate …

Eccentric Load Quad Focus Squat

Standing fee shoulder width apart, bend knees and shift weight forwards Let heels come off the ground Do not arch into low back Press back up

Salamander

Look to your right with just your eyeballs, tilt your right hear to your shoulder Wait until your yawn, swallow or sigh (about 60 sec) Return to centre Look to your left with just your eyeballs, tilt your left ear to left shoulder Wait until your yawn, swallow …

T-Row Mid Trapezius

Preparation: Stand with hands in front of shoulders as shown Execution: Pull band towards collarbone with control Bring shoulder blades together Keep elbows straight

Hamstring Tantrums

Because you need to get in touch with your inner 2 year old Lie on your stomach, head supported on hands Bend your knees close to your butt Point your feet and keep your movement short and controlled

Side Plank on Bench + Rotation

Place the inside of your top leg on the bench (the more of your leg is on the bench the easier it will be) Elbow below shoulder in a side plank position Press up into a side plank and lift …

Big Toe Flexion

Preparation: Stand barefoot, feet shoulder width apart Execution: Keeping your foot flat on the ground, lift your big toe as high off the ground as you can Try not to move any of your other toes

Single Leg Squat Clock

Preparation: Stand with good posture Execution: Perform a single leg squat Reach back at various hours on a clock (3 o’clock, 4 o’clock, 5 o’clock, etc..) Bring foot back to start – stay in single leg squat Repeat

Adductor Strengthening with Blanket

With a blanket folded lengthwise Kneel on the blanket on the edges with bulk of the blanket scrunched up between your knees Hands are on the floor, keeping pelvis neutral Slide knees apart Bring the knee back together by pressing …