Collection: Biomechanics
Core
✔ Cat-camel
✔ Modified side plank
✔ Side plank lifts
✔ Side-lying leg lifts
✔ Bird-dog
Elbow focus
✔ Wrist extensions
✔ Kettlebell walks (suitcase/ farmers)
✔ Lateral joint mobilization
✔ Lateral joint mobilization w/ weight
Hip mobility
✔ Hip bridge
✔ Banded mobilization
(lateral shown, can also do a forward pull)
Isometrics
✔ Balance and reach
✔ RNT split squat
✔ Wall sit (SL)
✔ Spanish squat
Knee stability
✔ Side-lying leg lifts
✔ Clam shells (banded)
Postural stability
✔ Banded glute bridge
✔ Unilateral abduction
✔ Lateral band walk
✔ Touchdown squat
Shoulder joint assessments
✔ PVC pipe wall test
✔ PVC pipe wall test level
✔ "L" screen test
Shoulder mobility
✔ Prone pulses
✔ Prone PVC pipe lift off
✔ Prone PVC pipe press
✔ Prone PVC pipe pass through
Shoulder stability
✔ External rotation
✔ Internal rotation
✔ Reverse raise
✔ External rotation w/ 90 degree
✔ Face pull
✔ Forward raise
Shoulder stability (scaps)
✔ Banded pull-apart
✔ Shrugs (weighted)
✔ Banded shrugs
✔ Scapular push-ups
✔ Scapular pull-ups
Rhythmic stabilization
✔ Rhythmic stabilization with Swiss ball
✔ Botton-up kettlebell press
✔ Kettlebell press with band
✔ Kettlebell Turkish get-up
✔ Kettlebell windmill
Thoracic rotational stretch
✔ Quadruped downward stretch
✔ Quadruped downward stretch w/ band
✔ Seated rotation & side bend stretch
✔ Deep squat w/ rotation
✔ Quadruped upward stretch
Thoracic spine
✔ "Peanut" stretch
✔ Prayer stretch
✔ Prayer stretch w foam roller
✔ Box T-spine stretch
