VIOLET QUARTZ BLOG

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

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 …

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