Lateral Lunge with Glider

This exercise can also be done with a paper plate on carpet or a towel on a tile or wood surface. This is a great frontal plane exercise to work on the glutes, which are essential for preventing injuries. It is important to work out of the sagittal plane and work in other planes of motion including the frontal plane. Stand with the feet facing forward and slide 1 leg to the side keeping the knee straight and maintaining the ribs over the pelvis. The buttock should shift back so the stationary kn

PNF D2 UE Flexion

This PNF D2 flexion pattern with a resistance band should be added to any upper body routine to improve functional strength and decrease risk for a shoulder injury.

Stand upright with one arm crossed in front of your body, thumb down, holding band that is anchored below. Slowly raise your arm overhead across your body so the thumb points up and slowly reverse the motion back to the starting position. Try 2-3 sets of 10.