February 2021

ATHLETE EXPLOSIVENESS

🔥Single Leg Explosiveness 💥Once you are able to demonstrate good double leg squats with heavier loads it’s good to progress to more single leg type exercises. As athletes, we almost always use our body asymmetrically in sport— therefore, we need to train as such. 💣 Athletes do not have the luxury of developing force over …

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THE PLANK YOU SHOULD BE DOING

🔥Copenhagen Plank 💥 The adductors (or inner thigh muscles) are a group of muscles that are primarily responsible for moving the leg inward. This group of muscles tend to get overlooked when rehabbing or just with general workouts/training. It’s important to work all quadrants of the lower extremity, especially post hip or knee surgery. This …

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MONDAY MOTIVATION!

💥Monday Motivation💥 🙌🏻 This is my favorite kind of motivational post. Stories of real people, real athletes, that return to sport after injury/surgery 🔥 These two girls have been out of volleyball for about a year and this past weekend were able to suit up and PLAY together!!! The hard work, grit, and weekly grind …

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PRE RUNNING AND JUMPING

🔥Return to running and jumping 💥 Here are a couple of progressions that I work on with returning to running and jumping. It’s critical to work on fast eccentric motion of the quad as that’s how it’s used during the absorption phase of running and during the propulsion and landing phases of jumping. 👉🏼 The …

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MONDAY MOTIVATION!

💥Monday Motivation💥 🙌🏻 This is a quote I try and apply to every scenario of my life. Anything worthwhile takes time. If it were easy, the outcome wouldn’t be as glorious!! 🔥 As simple as this is— it’s very hard to apply at times. Find something or someone that keeps you accountable to these things …

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GET THAT KNEE STRAIGHT!

🔥Get the knee STRAIGHT   💥 These are some exercises to advance to when working on straightening/extension of the knee. As stated in previous posts, you should not feel your hamstrings working to help you! Make sure these are isolated to the quad!   👉🏼 These are good exercises for people that have had knee …

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ATHLETE SPOTLIGHT

🔥 Athlete Spotlight 🔥 💥 I don’t even know where to begin on this one! This is hands down, my why. Seeing patients recover from surgery and getting back to sports is the best feeling— for both of us! 💪🏻 This girl has what it takes. Perseverance, patience, strong work ethic, CONSISTENCY, intelligence, and can …

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QUAD SET (EARLY PHASE)

🔥 Quad sets 🔥 💥 Sounding off: I feel this is a completely “overlooked” exercise on proper form and progression! It should be a thought out exercise just like the rest of them!! I see too often that clinicians are just throwing a towel under someone’s knee and telling them to do 20 reps of …

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