Precision Rehab and Recovery

Looking to take your pelvic tilts to the next level⁉️
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Let’s work core and shoulder stability at the same time with this new exercise😁
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How to perform:

1️⃣ Lay down onto your back close to a wall

2️⃣ Place hands overhead on wall with a light bend in your elbows

3️⃣ Perform a pelvic tilt by tucking hips forward and drawing belly button in

4️⃣ Bring legs up to 90 degrees and lightly press into wall with your hands

5️⃣ Begin to slowly drop heel towards the floor

Turning up the 🔥🔥🔥 today with a new rehab move💪🏼 Want to take your bird dogs to the next level? Let’s add a row! Exercise is great for strengthening the multifidus and protecting that spine!

Here’s how to perform the exercise:

1️⃣ Come down onto all fours and perform a pelvic tilt

2️⃣ While maintaining a braced core, extend one leg back with a strong heel (toes pulled towards you)

3️⃣ Begin with a small weight, and with the opposite hand begin to perform three rows while minimizing movement in the body

Still too easy for you?? Add one of the three below⬇️

🚨Increase reps for rows

🚨 Increase dumbbell weight

🚨 Add a bosu under knee to increase core control

McGill Curl Up💪🏼
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The #️⃣1️⃣ exercise you should be doing for your low back‼️
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How to perform:

1️⃣ Lay down onto you back with legs extended

2️⃣ Bend one knee - if one side gives you more pain, try bending the knee on affected side

3️⃣ Place hands under low back

4️⃣ Brace core by drawing belly button in towards spine

5️⃣ Lift elbows

6️⃣ Lift head 1-2 inches off the ground

Perform 5 sets of 5 seconds and feel the 🔥🔥🔥 in your core👍🏻
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GLUTE BURNER🔥🔥🔥
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How to get those glutes activated before your workout?? Try 2x10 reps of these Prone Skydivers for the best glute warmup‼️
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How to perform:

1️⃣ Lay down onto your stomach and bring knees wide while keeping the soles of your feet together

2️⃣ Perform a pelvic tilt by drawing belly button away from the ground

3️⃣ Squeeze the glutes and lift the knees off the ground

One of the best glute workouts I’ve done! Try this out at 🏠 and let me know what you think😁
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BOSU🌀SURGE
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In love with my new equipment from BOSU! Fill up the container with water for up to 25 lbs of weight‼️
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This piece of equipment can be utilized for everything including strength building, stability, and power💪🏼
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Follow along this week as we break down new exercises you can use with your BOSU SURGE😁
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Check out this KILLER ab workout! Complete 10x pull throughs on each arm and feel that 🔥🔥🔥
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How to get up off the ground after laying on your back🤔
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Many adults struggle getting up from the ground due to back pain. How do you get up without provoking pain in your back? Follow these steps below⬇️
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1️⃣ Bend one knee towards you, keeping other leg extended

2️⃣ Roll over on the straight leg while bracing core to prevent spinal twisting

3️⃣ Plant knee on the ground and stiffen shoulder to prop up onto your elbow

4️⃣ Pull knee through so you are on all fours (prevent bending the spine)

5️⃣ Walk hands up onto knees while trying to maintain a flat back

6️⃣ Stiffen back as you push down into arms

7️⃣ Pull hips forward while bringing one foot forward into a kneeling position

8️⃣ Squeeze glutes and push through heel into standing position

‼️TIP‼️ Try to minimize spinal flexion (bending forward) as much as possible when trying to get off the ground to prevent unnecessary loading of your back - use those GLUTES & CORE!!
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