The Bespoken Word

December 28

Suitcase Deadlift

These are great for strengthening the posterior chain muscles (low back, hip, hamstrings), with the added benefit of challenging trunk stability in the frontal plane. The first variation requires a larger range of motion. If you have trouble keeping a neutral spine position, try the second variation instead. The movement does not change – sit…

December 28

Monster Walks

Try forward and back walking with a slight knee bend to engage the entire hip musculature. Keep tension on the band at all times by widening feet. This is a great way to strengthen the glute muscles surrounding your hip.

December 28

Standing Fire Hydrants

Hinge back from the hips in a staggered stance. Keep the planted knee and foot stable while abducting, extending, and externally rotating the free leg. This exercise is great for the hip abductors and unilateral stability.

December 28

Paralette Shoot Through Complex

This is a complex including all prior paralette videos, while adding in pressing strength into scapular downward rotation (pushup and dip). Start in the hollow position, perform a pushup, tuck the knees to the chest, and kick the feet forward. Once feet make contact on the other side, squeeze the butt, quads, and drive elbow…

December 28

Paralette Extension Hold

This is is an isometric hold that is useful for learning to maintain a “hollow body” position with an emphasis on shoulder compression and extension. Due to shoulder flexibility restrictions, this may be more difficult to maintain than the standard position. Be sure you have the flexibility prerequisites, and prioritize holding a proper hollow body.…

December 28

Paralette Hollow Hold

Here is an isometric hold that is useful for learning to maintain a “hollow body” position with an emphasis on shoulder compression. When I say “hollow”, I mean the ability to maintain a position of ’global flexion’, where the body can be isometrically held in the position pictured above. The hollow body is beneficial in…

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December 28

Paralette L Sit Progression – L Sit

These videos are isometric holds with an emphasis on end range hip flexion with shoulder compression into scapular downward rotation. This is a higher level isometric exercise, and should be approached with a proper progression. Points of performance: Paralette width should be set up from your elbow to the end of the finger tips, squeeze…

December 28

Paralette L Sit Progression – Single Knee Tuck

These videos are isometric holds with an emphasis on end range hip flexion with shoulder compression into scapular downward rotation. This is a higher level isometric exercise, and should be approached with a proper progression. Points of performance: Paralette width should be set up from your elbow to the end of the finger tips, squeeze…

December 28

Paralette L Sit Progression – Double Knee Tuck Hold

These videos are isometric holds with an emphasis on end range hip flexion with shoulder compression into scapular downward rotation. This is a higher level isometric exercise, and should be approached with a proper progression. Points of performance: Paralette width should be set up from your elbow to the end of the finger tips, squeeze…

December 28

Paralette L Sit Progression – Double Knee Tuck with Toe Taps

This is a higher level isometric exercise, and should be approached with a proper progression. Points of performance: Paralette width should be set up from your elbow to the end of the finger tips, squeeze shoulders down and back, while focusing on actively pressing hands away from the handles. Starting at position 1, you should…

December 28

Side Plank Clams

Clams are great for building lateral hip strength, but like all exercises they need to be progressed for increased challenge. Adding a side plank with rotation will target both hips. The bottom hip needs to stabilize while the top hip creates movement.

September 29

Important Muscles for Runners to Foam Roll

Below are a group of muscles that every runner should foam roll prior (to increase blood flow) to your run and also after to improve blood flow/ speed up the recovery of the muscle. Calves – help control plantar flexion and dorsiflexion of the foot. These muscles allow to push off the ground and propel…