VIOLET QUARTZ BLOG

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 your bottom leg to the top leg
  • Hold in proper form; do not rotate torso forwards
  • Rotate from the shoulder inwards to switch to the other side
  • Hold

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 …

Functional Myofacial Line Activation

Lying on your front, head resting on the floor Arm out the the side, slightly above head Lift head to look at one hand Lift same hand of the floor Lift opposite leg to hand off the floor Hold Release …

Bridge on Bench 3 ways

Preparation: Start with feet up on chair or box on the edge, arms flat as shown Block under your head Keep knees slightly bent 3 positions; feet together, feet hip width, feet wide Execution: Lift hips into a bridge position …

One leg standing end range hip flexion

Standing with one foot on a chair or stool Lift foot off the stool without moving your pelvis out of neutral Keep reaching your sit bone towards the floor

Deep Hip Muscle “wake up” for Squats

Start on your side resting on your elbow with your hips stacked Lift your top knee off your bottom knee without rotating your hips Then lift your top leg, straight knee slightly behind you Then lift your top leg straight …

Seesaw Plank

Place you elbows below your shoulders Push up into a plank Shift your weight forwards out of your center into your arms Bring you chest towards the floor Press back to your starting position Do not lose your stability through …