Supine Shoulder 90/90s are a shoulder mobility and stability drill designed to improve external rotation range of motion and rotator cuff control. Performed while lying on your back with the shoulders and elbows at 90 degrees, this movement helps strengthen the rotator cuff and maintain healthy shoulder mechanics They are especially useful for overhead and…
The Foam Roll Series is a soft-tissue recovery routine designed to release tension and improve mobility in the major muscle groups of the lower body. Using a foam roller helps break up tightness, increase blood flow, and support recovery between workouts. This series focuses on the glutes, hamstrings, quads, IT band, and groin; key areas…
The Band Stretch Series uses a resistance band to improve flexibility and mobility in the hips, hamstrings, groin, and quadriceps. By using the band for assistance, you can safely deepen each stretch while keeping tension and control throughout the range of motion. This series is great as part of a cool-down or mobility session to…
Band Hip External Rotations target the outer hip and glute muscles responsible for controlling hip and knee alignment. With a resistance band looped around both knees, one knee stays stable while the other rotates outward against the band. This movement is great for glute activation, hip stability, and keeping the knees tracking properly during squats…
Band Shoulder Dislocates are a shoulder mobility exercise that uses a resistance band to improve flexibility and control in the shoulders. The stretch targets the chest, lats, and rotator cuff, helping to increase range of motion for pressing, overhead, and throwing movements. The band’s elasticity makes this variation easier on the joints and more forgiving…
The Bodyweight Split Squat is a single-leg strength and stability exercise performed in a stationary stance. By lowering into a lunge position without stepping, you target the quads and glutes while improving balance, coordination, and hip mobility. It’s a great foundational movement to progress into weighted split squats or lunges. Primary Muscles Worked: Quadriceps, GlutesSecondary…
90/90 Hip Rotations are a mobility drill that improves both internal and external hip rotation. Sitting on the floor with your legs bent at 90 degrees, you rotate side to side, opening up the hips and building control through a full range of motion. This exercise is excellent for improving squat depth, hip stability, and…
The Overhead Squat with a PVC pipe is a technique-focused drill used to build mobility, stability, and coordination required for the barbell overhead squat or snatch. By using a lightweight PVC pipe, athletes can train proper mechanics without load, making it ideal for warm-ups, movement prep, and learning full-body control under an overhead position. Primary…
TKEs are a band-resisted knee extension exercise used to strengthen the quadriceps, especially the vastus medialis oblique (VMO), and improve knee stability. They’re commonly used in rehab or warm-ups for building strength around the knee joint, improving joint mechanics, and restoring full extension post-injury or after squatting and running. Primary Muscles Worked: Quadriceps (with focus…
Wall Slides are a shoulder mobility and posture drill that strengthens the upper back and reinforces proper shoulder mechanics. Performed with your back against a wall, you slide your arms up and down in a controlled motion, keeping contact with the wall throughout. They’re especially useful for improving overhead range, scapular control, and counteracting rounded…