Counter Balance Squats
Exercise A
2 sets x 8 reps with 3 sec pause at the bottom of the range of motion (ROM)
Technique:
Heels firmly on the ground at all times.
Chest stays upright at all times.
Knees are guided wide on the descent (negative) and the width of the knees is maintained on the ascent (positive).
Straight elbows at all times.
Technique and Box Heights for those who have trouble squatting.
Half-Kneeling T-Spine Rotations
Exercise B
2 sets x 8 reps per side
Technique:
Right Side:
Right leg forward, fully in contact with wall. Right shoulder, elbow and wrist fully in contact with wall also.
Eyes follow left hand. Full twist of neck.
Breath steadily. Benefits to both breathing patterns; in/out -out/in.
Banded Lat Row
Exercise C
2 sets x 25 reps
Red/Black/Purple Bands.
Technique:
Long arms to begin with.
Pull elbows firmly behind body.
Benefits to all elbow trajectories. Right by ribs for maximum Lat recruitment/activation.
Banded Glute Bridges
Exercise D
2 sets x 25 reps
Technique:
Drive through the heel.
Pull knees apart while driving upwards and maintain tension while descending.
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