Category: Exercise

May 1

Rove as your Work-Out Accessory

Any of the following basic workout movements can be intensified by using your roller to recruit more acting muscle groups in the body for stability, endurance and core strength. These "roller hacks" allow you to program a full body work out, turn up the intensity and roll with it. 

January 12

Bear Crawl.

Once establishing core control in supine, it’s time to move from the ground up. Over the years, I have been working to establish midline stability with my barbell lifts. But like many other athletes, I recently ended up with low back pain because I was skipping steps. According to standardized testing, I have all of…

January 11

The Overhead Squat.

The Overhead Squat is a great full body movement that requires shoulder, core, hip, knee, ankle stability AND mobility in order to complete the full movement. Any sort of limitation through any one or more of these joints will make this much more difficult!  You can do this with a broomstick or a PVC pipe…

January 10

Time Under Tension-Dumbbell External Shoulder Rotation.

This is one of my go-to accessory shoulder exercises when rebuilding stamina and strength of the posterior shoulder musculature, with a specific emphasis on external rotation. This is extremely beneficial for shoulder health, as it strengthens both eccentrically and concentrically. Notice in this video, I am demo-ing a tempo throughout the movement, with 3 seconds…

January 9

Scale up your Sampson Stretch.

Do you have mobility limitations performing the half-kneeling press? Try this modified sampson stretch as a pre-requisite! This is a multi-joint stretch, which is useful for opening up same side hip extension, overhead shoulder flexion/abduction,as well as a portion of the lateral myofascial line.   1. Place knee onto floor, squeeze butt and abdominals to…

January 5

Squat Queing.

Looking for a different external cue to hold your spinal position throughout your squat? I found this fun little drill to be useful for those who have the tendency overextend their lumbar spine while descending into a squat. To set up, I have attached a PVC to my waist using a resistance band. The key…

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December 19

Half Kneeling KB Press.

If you can’t already tell, we like core stability at Bespoke. The half kneeling kettlebell press is a challenging exercise which movement challenges three different muscle groups; the shoulder stabilizers, deep core stabilizers, and hip stabilizers. Even if you don’t work out pressing things overhead, this exercise can help you improve your core and hip…

December 15

Plank with Elbow and Shoulder Taps.

Being able to hold a plank in a static position is one thing, but how often (other than sitting) are we staying still when we are trying to activate our core? Our core is the foundation of our strength, and when the muscles that help stabilize us are not able to do their job, that…

December 12

Pallof Press + Rotation

Establishing a stable core is a priority for many individuals (and not just including athletes), because our core is the foundation from which our movement begins. This movement helps to activate the deep core stabilizers and your obliques, which help to keep your spine and lower back stable through rotational movements. Additionally, this variation helps…

December 2

Finger AROM (Abduct/Extension/Adduct)

For post-operative patients looking to improve grip strength and dexterity, this is a great place to start. Here is an example of some basic active finger drills to get the hand moving properly again! Often times, the beginning stages of upper extremity post-operative care requires a period immobility in order to facilitate the recovery phase…

December 1

Single Leg Reach/Single Leg Deadlift.

If you refer back to our Single Leg Squat with the TRX, we discuss the importance of the ability to stabilize the hip and leg when standing on one foot. Being able to perform movements like the single leg squat can contribute to an improved ability to stand on and push off on one leg.…

November 29

Bird Dog Progression.

In our quest to return you to activity and kicking ass at what you love to do, we have to take an assessment, and depending on strength, we will give you a progression of exercises to work on in order to help restore your function. Sometimes, our core does not function properly because of poor posture…
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