Shoulder
Comments: YTB 2x10
"Stand up with good posture, engage your core. Grab this yellow band with both hands and slowly bring both arms forward then slowly lower back down."
Comments: 2x10 10" holds
"Lay on your back, bend your knees, you're going to squeeze your abdominals-pretend like there is a string pulling your belly button down into the table. Hold it for 10 seconds. Don't forget to breathe!"
Comments: 2x10, 5" holds
"Bend one knee. Squeeze this quad muscle of your other leg by pushing your knee into the table. Keep your knee straight and hold that contraction while you lift your leg up. Once you reach the level of your other leg, hold it for five seconds, then slowly lower it done. You'll do this ten times, take a break, and then do another ten."
Comments: 75#, 2'
"For 3 minutes I want you to push this sled, alternating forward and backward. Try to keep a nice tall posture the entire time with your core engaged. Going forward, you can grab this handle, but on the way back, use these straps and make sure to take full steps, transferring the weight from your toes through your heels"
Comments: On steps
"Standing on the edge of the stairs push up on the balls of your feet and bring your heels off the ground. Slowly lower yourself back down. Repeat this 20 times."
Comments: Ball @ wall, 5" holds
"I'm going to put this ball between your shoulder blades. Standing up nice and tall, I want you to squeeze this ball with your shoulder blades and hold for 5 seconds. Made sure to look up and keep this posture the entire time."
Comments: 3'
"Lay on your back-squeeze your abs, tighten your glutes, lift up into a bridge, hold for a couple seconds, then slowly go back down. Keep doing this while I time you for 3 minutes."
Comments: BTB 5" holds, 2'
"I'm going to put this band wrapped around your knee. I want you to start with your knee bent, and straighten it against this band. Really focus on squeezing your quad/glute to get that knee as straight as you can and hold for 5 seconds. I will time you to do this for 2 minutes."
Comments: 35# 3 min
"Standing up tall with good posture, keep your core engaged and carry this crate around the clinic for 3 minutes. Keep the crate close to your body."
Comments: gastroc/soleus 1' each
"Standing on this board, lean forward with your knees straight to feel a stretch in your calf. Hold this for a minute. Take a short break and then I want you to bend your knees. You should feel this a little lower in your calves."
Comments: 5" holds
"Lay on your back with your arms out to the side off the table. I want you to stretch out your chest and bring your shoulder blades off the table. Hold it for 5 seconds the relax. I will time you for 2 minutes."
"Keeping the spine neutral, bend at the hips and stick your back side out. All movement should be happening at your hips."
Comments: fwd/lat 2x10 ea
"Step forward onto the ball, keeping your knee in line with your toes, slowly lean forward into a lunge then step back off. After 10 then step sideways on the ball and repeat."
"Grabbing these handles, pull the bar toward your body, squeezing your should blades together like you're rowing"
Comments: Toe FL, 1# weight
"Place your foot on this towel. Use your toes to bring the towel in, moving the weight toward your body. Once the towel is scrunched up, spread the towel back out and repeat again. Continue for 2 minutes."
Comments: w/ OPB, all directions, 2'
"Lay on your back with your arms extended, holding this orange ball. For two minutes I am going to push the ball in all different directions, and I want you to try to keep your arms as still as possible the whole time. Make sure to keep your core engaged!"
Comments: bilateral and unilateral- BTB 3' ea
"Do just as you did earlier when you squeezed your core into the table. I'm going to put this blue band around your knees. First I want you to alternate letting each leg fall out for 3 minutes. Then I want you to do the same with just your right leg. Don't forget to breathe!"
Comments: 6" step, fwd/lat
"Bring your foot forward onto this step. Slowly step up and tap your other foot. Very slowly I want you to lower your other foot to the ground. Count to 5 while you lower so that you go very slow. After forwards, I want you to face the wall and put your foot on the step sideways. You'll do the same as forward, making sure to very slowly lower down."
"Bend at your knees to pick this crate up. Using your legs and core, pick the crate up and set it on this ledge. Then left the crate again and slowly lower it to the floor, making sure to use bend at your knees, not just at your hips."
Comments: Seated, L3- CW, CCW, PF/DF, EV/INV 2' each
"With your foot on this board slowly move the board into clockwise circles touching the board on all the sides. After two minutes, switch to counter-clockwise circles. Then you will rock front to back, then side to side."
D1/D2 Shoulder Flexion PNF
Comments: YTB
"Starting with your hand at your hip, bring your arm up toward your opposite shoulder, just as your are throwing popcorn over your shoulder."
Comments: w/ alt shld FL/hip EX
"On your hands and knees, engage your core so that your back is flat. Raise your right arm at the same time as you kick your left leg out. While focusing on your core, alternate between lifting your opposite arm and leg at the same time."
Comments: w/ furniture slider
"With this furniture slider under your right foot, bring your right foot straight forward, then straight out to the side, then straight back. Make sure to keep your left knee in line with your toes."
Comments: 5'
"Reaching above your head, screw and unscrew the nuts and bolts on this box for 5 minutes. Keep your core engaged throughout the entire time"
What is...
"With your shoe and sock off, keep your big toe on the ground and lift your little toes, then switch so that your little toes are touching the ground with your big toe up. Alternate between these for two minutes."