Cat/Cow (Back Flexion/Extension)

Running Drill - Pawing

Transverse Step to Balance

Hip Clamshell (Internal/External Rotation)

Single Leg Hip Rotary Drill

Frontal Step to Balance

Frontal Lunge

Side Iso-Ab or the Side Plank

Sagittal Step up to Balance

Power Transverse Rope Med Ball Chop

Sagittal Stationary Lunge

Bosu Walk Around Toe Up/Toe Down

Tight joints, including our ankles, affect movement patterns that can cause compensation overload leading to injury.  Tight ankles can affect literally everything in your body.  That sore right elbow, caused by a tight left hip that was caused by a tight left ankle.   You can see where we are going here with the connect the dots of etiology of a problem.  Keeping things in their ideal state prevents these out of control compensation patterns from occurring.   This exercise is aimed to wake up the balance proprioceptors while stabilizing the ankle joint in plantarflexion and dorsiflexion.   Check out the video and comment with any questions or requests for future videos!

Inch Worms

Inch Worms serve as a great dynamic warmup for the entire body.  They really do work chest, shoulders, back, arms, core, and legs.   Instructions for fun are below!

1. Begin in a standing position with knees straight but not locked.
2. Inhale arms overhead, draw belly toward spine and as you exhale, hinge at the hips reaching fingers towards the floor.  Keep knees straight unless hamstrings/calfs are too tight, then give them a slight bend.  
3. Place hands on floor.  While keeping core engaged walk hand forward into a high plank/pushup position.  Shoulders over wrists with a straight spine.  
4. If your back is healthy, keeping arms straight, drop hips into an updog position.  Otherwise skip this.
5. Keeping knees as straight as posible walk toes toward hands.  Repeat steps 3, 4 & 5 for desired distance.