Канал: Abethephysio

Bulgarian (RFESS) squats

Bulgarian (RFESS) squats

Low back banded mobility

Low back banded mobility

Half kneeling contract/relax for hip extension

Half kneeling contract/relax for hip extension

Eccentric/isometric hip flexor lean backs

Eccentric/isometric hip flexor lean backs

90/90 band assisted posterior hip stretch lean over + internal rotation

90/90 band assisted posterior hip stretch lean over + internal rotation

Incline cable loaded pigeon stretch + row

Incline cable loaded pigeon stretch + row

Short stance yielding hops (posterior chain emphasis)

Short stance yielding hops (posterior chain emphasis)

Sidelying banded clamshell + star planks

Sidelying banded clamshell + star planks

Skater banded TKE (w/progression)

Skater banded TKE (w/progression)

Poliquin step down isometric + reps

Poliquin step down isometric + reps

Assisted skater squat + progression

Assisted skater squat + progression

Deficit reverse lunges + progression

Deficit reverse lunges + progression

Reverse slider lunges w/ knees over toes feedback + progression

Reverse slider lunges w/ knees over toes feedback + progression

Split squat knees over toes hovers + progression

Split squat knees over toes hovers + progression

Seated banded knee extensions

Seated banded knee extensions

Seated banded hamstring curls

Seated banded hamstring curls

Kickstand box squats + TKE

Kickstand box squats + TKE

Seated active assisted terminal knee extensions: Hinges + quad sets

Seated active assisted terminal knee extensions: Hinges + quad sets

Banded 3-way banded terminal knee extension

Banded 3-way banded terminal knee extension

Plank terminal knee extension hold + active reps

Plank terminal knee extension hold + active reps

Single leg knee extension yielding isometric + DBL reps

Single leg knee extension yielding isometric + DBL reps

Single leg cyclical mini hop + big hop

Single leg cyclical mini hop + big hop

Single leg knee extension yielding isometric + DBL isotonics

Single leg knee extension yielding isometric + DBL isotonics

Single leg alternating hops x 2

Single leg alternating hops x 2

Smith machine anterior step downs

Smith machine anterior step downs

Single leg wall sit isometric + load

Single leg wall sit isometric + load

Single leg soleus isometric hold w/load

Single leg soleus isometric hold w/load

Single leg deficit/elevated hamstring isometric hold w/load

Single leg deficit/elevated hamstring isometric hold w/load

DBL frontal (lateral) pogos x2 + vertical jump

DBL frontal (lateral) pogos x2 + vertical jump

DBL forward pogos x2 + vertical jump

DBL forward pogos x2 + vertical jump

Rear foot elevated band assisted deep yielding hops.

Rear foot elevated band assisted deep yielding hops.

Single leg (SL) band assisted pogo hops (low/mid tier)

Single leg (SL) band assisted pogo hops (low/mid tier)

Single leg band assisted yielding hops (deep tier)

Single leg band assisted yielding hops (deep tier)

Lateral skier bound w/half kneeling landing

Lateral skier bound w/half kneeling landing

Rear foot elevated band assisted deep yielding hops

Rear foot elevated band assisted deep yielding hops

Banded 3 step forward deceleration

Banded 3 step forward deceleration

Banded lateral shuffle/push step

Banded lateral shuffle/push step

Double leg (DBL) band assisted pogo hops (low-mid tier)

Double leg (DBL) band assisted pogo hops (low-mid tier)

Split stance band assisted alternating pogo hops (low-mid tier)

Split stance band assisted alternating pogo hops (low-mid tier)

Split stance band assisted pogo hops (low-mid tier)

Split stance band assisted pogo hops (low-mid tier)

Single leg lateral force absorption hops

Single leg lateral force absorption hops

Single leg forward force absorption hops

Single leg forward force absorption hops

DBL yielding jumps w/plate overhead

DBL yielding jumps w/plate overhead

Flat bench SA tricep skull-crusher + supination

Flat bench SA tricep skull-crusher + supination

DBL pogos + 2 cycle jumps

DBL pogos + 2 cycle jumps

Deficit split squat yielding jumps: Bodyweight + plate hold

Deficit split squat yielding jumps: Bodyweight + plate hold

Incline DA dumbbell chest flys

Incline DA dumbbell chest flys

Single leg band assisted pistol squat pulses + full rep

Single leg band assisted pistol squat pulses + full rep

DBL yielding squat jumps w/med ball tactile cue

DBL yielding squat jumps w/med ball tactile cue

Split stance pogos + drop catch jump

Split stance pogos + drop catch jump

Chest biased supported dips

Chest biased supported dips

Tricep DA cable extensions

Tricep DA cable extensions

DBL pogos + drop catch jump

DBL pogos + drop catch jump

Modified Split squat alternating jumps

Modified Split squat alternating jumps

Flat bench DA dumbbell chest press

Flat bench DA dumbbell chest press

Deficit split squat yielding jumps w/band for upright posture

Deficit split squat yielding jumps w/band for upright posture

Seated DA overhead tricep dumbbell extensions

Seated DA overhead tricep dumbbell extensions

Split squat snap downs w/med ball

Split squat snap downs w/med ball

Double leg to single leg snap downs w/med ball

Double leg to single leg snap downs w/med ball

Double leg to single leg snap down

Double leg to single leg snap down

Double leg snap downs w/med ball

Double leg snap downs w/med ball

Split squat snap downs

Split squat snap downs

Single leg snap downs

Single leg snap downs

Double leg snap downs

Double leg snap downs

Single leg snap downs

Single leg snap downs

Kickstand wall squats w/suitcase hold

Kickstand wall squats w/suitcase hold

Assisted step down/up w/banded TKE

Assisted step down/up w/banded TKE

Assisted lateral step down w/banded TKE

Assisted lateral step down w/banded TKE

Banded lateral + reverse slider lunge combo

Banded lateral + reverse slider lunge combo

Deficit/front foot elevated split squats w/banded RNT

Deficit/front foot elevated split squats w/banded RNT

Single leg yielding band assisted hops

Single leg yielding band assisted hops

Skater squat isometric hold + reps

Skater squat isometric hold + reps

Reverse banded Nordics + end range lift off isometric hold

Reverse banded Nordics + end range lift off isometric hold

Single leg hip thrust iso-dynamic

Single leg hip thrust iso-dynamic

Side plank + hip abduction

Side plank + hip abduction

Single leg tri-planar skater squat

Single leg tri-planar skater squat

Single leg tri planar skater squats

Single leg tri planar skater squats

Single leg hip thrust iso-dynamic

Single leg hip thrust iso-dynamic

Side plank + hip abduction

Side plank + hip abduction

Short lever Copenhagen isometric (lvl 1 & 2)

Short lever Copenhagen isometric (lvl 1 & 2)

Dynamic hip mobility drills (5 part)

Dynamic hip mobility drills (5 part)

Single leg wall supported positional flaherty squats (knees over toes/quad emphasis)

Single leg wall supported positional flaherty squats (knees over toes/quad emphasis)

TRX single leg squats to box

TRX single leg squats to box

Step ups w/ipsilateral loading (w/assistance)

Step ups w/ipsilateral loading (w/assistance)

Anterior step downs w/ipsilateral (w/assistance)

Anterior step downs w/ipsilateral (w/assistance)

Front foot elevated gastroc raises (goblet hold)

Front foot elevated gastroc raises (goblet hold)

Tri-planar step downs

Tri-planar step downs

Split squat isometric + reps (ladder drill)

Split squat isometric + reps (ladder drill)

Eccentric 2:1 Hamstring curl machine

Eccentric 2:1 Hamstring curl machine

Kickstand leg press machine (3 depths-positional isometric pulses)

Kickstand leg press machine (3 depths-positional isometric pulses)

Single leg press machine isometric + reps

Single leg press machine isometric + reps

Single leg press machine isometric

Single leg press machine isometric

Single leg press machine

Single leg press machine

Kickstand leg press machine isometric

Kickstand leg press machine isometric

Single leg press machine (3 depths-positional isometric pulses)

Single leg press machine (3 depths-positional isometric pulses)

Kickstand leg press machine isometric + reps

Kickstand leg press machine isometric + reps

Kickstand wall isometric + reps (suitcase hold)

Kickstand wall isometric + reps (suitcase hold)

TRX single leg squat hovers/pulses

TRX single leg squat hovers/pulses

Deficit split squat isometric + reps (suitcase hold)

Deficit split squat isometric + reps (suitcase hold)

Kickstand isometric + reps (goblet hold / Physioball)

Kickstand isometric + reps (goblet hold / Physioball)

Step up (pelvis on femoral external & internal rotation)

Step up (pelvis on femoral external & internal rotation)

Kickstand wall isometric + reps (suitcase hold / Physioball)

Kickstand wall isometric + reps (suitcase hold / Physioball)

Kickstand wall isometric (suitcase hold)

Kickstand wall isometric (suitcase hold)

Deficit split squat suitcase isometrics

Deficit split squat suitcase isometrics

Walking banded glute hydrants

Walking banded glute hydrants

Tempo eccentric step downs

Tempo eccentric step downs

Cable anterior loaded split squat lunges (isometric)

Cable anterior loaded split squat lunges (isometric)

Sidelying 90/90 Hip extension (hip abduction/external rotation included)

Sidelying 90/90 Hip extension (hip abduction/external rotation included)

Sidelying inverted clamshell (band for progression)

Sidelying inverted clamshell (band for progression)

Reverse slider lunge + banded RNT for quad tension

Reverse slider lunge + banded RNT for quad tension

Lateral slider lunge + banded RNT for glute engagement

Lateral slider lunge + banded RNT for glute engagement

Anterior step down w/overhead plate hold + banded RNT for quad tension

Anterior step down w/overhead plate hold + banded RNT for quad tension

Reverse step down reach + plate press + banded RNT for quad tension

Reverse step down reach + plate press + banded RNT for quad tension

Lateral step down + plate press + banded RNT for glute engagement

Lateral step down + plate press + banded RNT for glute engagement

Lateral slider lunge w/load + banded RNT for glute engagement (goblet + suitcase variation)

Lateral slider lunge w/load + banded RNT for glute engagement (goblet + suitcase variation)

Reverse slider lunge w/load + banded RNT for quad tension

Reverse slider lunge w/load + banded RNT for quad tension

Anterior step down w/load + banded RNT for quad tension

Anterior step down w/load + banded RNT for quad tension

Lateral step down w/load + banded RNT for quad tension

Lateral step down w/load + banded RNT for quad tension

Anterior step down + reverse lunge combo + banded RNT for quad tension

Anterior step down + reverse lunge combo + banded RNT for quad tension

Anterior step down w/load + reverse lunge Combo + banded RNT for quad tension

Anterior step down w/load + reverse lunge Combo + banded RNT for quad tension

Single leg squats w/banded RNT for quad tension

Single leg squats w/banded RNT for quad tension

Single leg squats w/banded RNT for quad tension (goblet hold + suitcase hold variation)

Single leg squats w/banded RNT for quad tension (goblet hold + suitcase hold variation)

RFESS (Bulgarian) isometric hold + banded RNT for quad tension

RFESS (Bulgarian) isometric hold + banded RNT for quad tension

RFESS (Bulgarian) loaded + w/banded RNT for quad tension

RFESS (Bulgarian) loaded + w/banded RNT for quad tension

RFESS (Bulgarian) 3 phasic loaded squats (Isometric + pulses + reps)

RFESS (Bulgarian) 3 phasic loaded squats (Isometric + pulses + reps)

Knee extension isometric at 90 degrees

Knee extension isometric at 90 degrees

Knee extension isometrics at 45-60 degrees

Knee extension isometrics at 45-60 degrees

Curtsy step up w/goblet hold

Curtsy step up w/goblet hold

Eccentric SL squats

Eccentric SL squats

Quadruped banded lateral hip distraction + Hip IR w/slider

Quadruped banded lateral hip distraction + Hip IR w/slider

Lateral plyometric box jumps

Lateral plyometric box jumps

Lateral banded suitcase step down

Lateral banded suitcase step down

Single leg hamstring switches

Single leg hamstring switches

Single leg grinding overcoming isometric (knee iso push)

Single leg grinding overcoming isometric (knee iso push)

Band assisted eccentric/deceleration catch & pause + vertical hop

Band assisted eccentric/deceleration catch & pause + vertical hop

Band assisted eccentric/deceleration catch + pulses + concentric RFD

Band assisted eccentric/deceleration catch + pulses + concentric RFD

Band assisted eccentric/deceleration catch + concentric RFD

Band assisted eccentric/deceleration catch + concentric RFD

Band assisted eccentric/deceleration catch + pulses + vertical hop

Band assisted eccentric/deceleration catch + pulses + vertical hop

Band assisted rear foot eccentric/deceleration catch

Band assisted rear foot eccentric/deceleration catch

Band assisted rear foot repeated vertical jumps

Band assisted rear foot repeated vertical jumps

Single leg skater squat + plate press

Single leg skater squat + plate press

Band assisted deficit split stance vertical jumps

Band assisted deficit split stance vertical jumps

Single leg vertical power hop into DBL landing

Single leg vertical power hop into DBL landing

Band assisted split stance alternating vertical jumps

Band assisted split stance alternating vertical jumps

Band assisted split stance vertical jumps

Band assisted split stance vertical jumps

Single leg repeated vertical power hops

Single leg repeated vertical power hops

Single leg banded lateral depth drop (deceleration)

Single leg banded lateral depth drop (deceleration)

Single leg banded anterior depth drop (deceleration)

Single leg banded anterior depth drop (deceleration)

Walking forward lunge + plate press (overhead/cross body)

Walking forward lunge + plate press (overhead/cross body)

Single leg lateral to curtsy lunge slider

Single leg lateral to curtsy lunge slider

Kickstand wall goblet squats

Kickstand wall goblet squats

Single leg forward to reverse lunge slider

Single leg forward to reverse lunge slider

Lateral lunge + plate press + runner stance

Lateral lunge + plate press + runner stance

Anterior lunge + plate punch (overhead/cross body)

Anterior lunge + plate punch (overhead/cross body)

Rear foot elevated high to low chops (deceleration)

Rear foot elevated high to low chops (deceleration)

Rear foot/front foot elevated goblet squats

Rear foot/front foot elevated goblet squats

Single leg goblet squat to bench

Single leg goblet squat to bench

Single leg squat to bench

Single leg squat to bench

Skater goblet squats to box

Skater goblet squats to box

Single leg banded skater squat

Single leg banded skater squat

Single leg lateral depth drop (deceleration)

Single leg lateral depth drop (deceleration)

Single leg anterior depth drop (deceleration)

Single leg anterior depth drop (deceleration)

Anterior lunge + plate punch (deceleration)

Anterior lunge + plate punch (deceleration)

Lateral lunge + plate punch (deceleration)

Lateral lunge + plate punch (deceleration)

Split squat reflexive catches

Split squat reflexive catches

Rapid HS sliders

Rapid HS sliders

Single leg triple hop + bound & stick

Single leg triple hop + bound & stick

Split squat yielding jumps + OH press

Split squat yielding jumps + OH press

Deficit single gastroc + soleus raise combo

Deficit single gastroc + soleus raise combo

Sissy squat isometric hold + terminal knee extension reps

Sissy squat isometric hold + terminal knee extension reps

High box step up

High box step up

Single leg eccentric suitcase squat

Single leg eccentric suitcase squat

Split squat med ball forward/back reaches

Split squat med ball forward/back reaches

Split squat isometric + med ball forward/reverse reach

Split squat isometric + med ball forward/reverse reach

Split squat forward to reverse med ball lunge creeps

Split squat forward to reverse med ball lunge creeps

Lateral lunge w/med ball cross over reach

Lateral lunge w/med ball cross over reach

Lateral lunge rhythmic KB flow

Lateral lunge rhythmic KB flow

Lateral lunge banded assist/resist rotation + 45 degree

Lateral lunge banded assist/resist rotation + 45 degree

Dynamic side plank

Dynamic side plank

Split stance foot collapse + banded TKE

Split stance foot collapse + banded TKE

SL squat to box + plate press

SL squat to box + plate press

Hamstring sliders (RFD emphasis)

Hamstring sliders (RFD emphasis)

Band assist falling forward lunge w/plate press

Band assist falling forward lunge w/plate press

Unilateral farmer carry march

Unilateral farmer carry march

Unilateral front rack march

Unilateral front rack march

Half kneeling lateral trunk flexion w/band

Half kneeling lateral trunk flexion w/band

Tall plank + thoracic rotations

Tall plank + thoracic rotations

Low bear to tall plank transitions

Low bear to tall plank transitions

Low bear isometric hold

Low bear isometric hold

Front rack unilateral KB squat

Front rack unilateral KB squat

SA KB log roll + assisted thoracic rotation & press

SA KB log roll + assisted thoracic rotation & press

SA KB dead bug + unilateral let reach

SA KB dead bug + unilateral let reach

Side plank short lever + thoracic rotation windmill

Side plank short lever + thoracic rotation windmill

Side plank short lever isometric hold

Side plank short lever isometric hold

Side plank clamshell isometric hold

Side plank clamshell isometric hold

Tall plank on bench + resisted hip flexor march

Tall plank on bench + resisted hip flexor march

Backwards log roll into cross over hamstring stretch

Backwards log roll into cross over hamstring stretch

Banded hip flexor + hip abduction combo

Banded hip flexor + hip abduction combo

Single leg soleus iso hold + myo-reps

Single leg soleus iso hold + myo-reps

Walking forward lunge w/ OH & cross body combo

Walking forward lunge w/ OH & cross body combo