The Bespoken Word

December 28

Single Leg Wall Squat

Stand parallel to wall and lift closest foot off of ground. Drive shoulder into the wall by contracting hip muscles. Keep shoulder drive while sliding down wall into squat.

December 28

Hamstring Dynamic Warm-Up

Maintain a slight bent in the knees, and place one foot forward with the toes pulled up. Hinge back at the hips as you reach down and forward to stretch the hamstrings.

December 28

Farmer’s Walk – Asymmetrical

Deadlift the two kettlbells into standing position. Keep trunk braced and stand with shoulders pulled back. Walk forward keeping a straight and tall posture, resisting the tendency for the weight to pull you off balance.

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.

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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…

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…