*to easily find a specific exercise, hold the ‘command” key and the ‘F’ key on your keyboard. When the search bar appears type in the desired exercise or intervention*

QUAD SETS

Begin by lying flat on your back with your effected leg straight. Place your ankle on a slightly elevated surface. Contract your quad muscle and think about completely straightening your leg.

SUPINE BRIDGING

Begin by lying flat on your back with your knees bent. Next, contract your core and drive through your glutes. You should be able to draw a direct line from your knee to your shoulders. There should be no extension from your lower back.

SUPINE BRIDGING

Begin by lying flat on your back with your knees bent. Next, contract your core and drive through your glutes. You should be able to draw a direct line from your knee to your shoulders. There should be no extension from your lower back.

LATERAL HEEL DOWNS

Begin by placing the effected leg on a low, elevated surface. Keep the knee of the leg being used over the second toe of the foot. Extend your hips and your knee to bring both feet to even. To lower, drive your hips back and slightly bend knee. Your heel should make little contact with the ground but bear no weight.

HEEL SLIDES

Begin by lying flat on your back. Attach a strap to the ankle of the effected leg. Actively bend your knee until you are no longer able. At that time, use the strap to give an additional pull, allowing to gain additional range of motion.

HEEL SLIDES

Begin by lying flat on your back. Attach a strap to the ankle of the effected leg. Actively bend your knee until you are no longer able. At that time, use the strap to give an additional pull, allowing to gain additional range of motion.

STRAIGHT LEG RAISE

Begin by lying flat on your back. Actively tighten the muscles of your quad. With the quad muscle contracted, and leg full straight, raise the leg throughout a full comfortable range of motion.

STRAIGHT LEG RAISE - EXTENSION

Lying on stomach, tight muscle of the working leg, keep entire leg straight, raise up as far as possible while keeping leg straight.

SINGLE LEG KB SWITCHES

Stand on on leg with slight bend in knee, grab a light kettlebell (or other weighted object), pass the kettle bell back and fourth between each hand, kettle bell should be passed at knee height or below.

FRONT FOOT ELEVATED LUNGE

Begin in a split stance position with the forward leg on an elevated surface. Slowly lower your back knee to the ground as you would in a typical  split stance lunge.

SPLIT STANCE LUNGE

Begin in a split stance position. Slowly lower your back knee to the ground. Your Back knee should not touch the ground, but instead remain about an inch above in the lowest position.

REAR FOOT ELEVATED SPLIT SQUAT

Begin in a split stance position with the rear leg placed on an elevated surface. A comfortable surface for the front of the ankle may add ease to the exercise. Slowly lower yourself through your front leg allowing the rear knee to reach a position of about an inch of the ground. The rear foot should stay elevated throughout the entire set.

FORWARD STEP UP

Begin by facing the elevated surface. Place the acting foot on the surface and drive through your hips and quad to move into a fully standing position. You can drive the opposite leg through.

LATERAL LUNGE

Begin in tall standing position. Remaining in the frontal plane at all times, the working leg should move out to the side. You should think about moving your hips back, not down. Then press through the working leg to return to the starting position.

GOBLET SQUAT

Begin in a tall standing position with the weight at center chest. Slowly lower into a squatting position. Think about moving your butt back then down. Make sure your weight is evenly distributed.

PRONE QUAD EXTENSION

Begin lying flat on your stomach with your ankle propped up on an object about 2-3 inches above the surface. Contract the quad. Think about straightening the leg and pressing the back of your knee to the sky.

ECCENTRIC STRAIGHT LEG RAISE

Begin lying flat on your back. Apply a strap around your ankle. Use the strap to bring your leg up. Use your quad muscle to slowly lower your leg, remaining straight, back to the surface. Only use the strap as much as you need, in order to slowly lower the leg.

SINGLE LEG BRIDGING WITH ADDUCTOR SET

Begin lying flat on your back in a hook lying position. Squeeze an object between your thighs to engage your core and adductors. Squeeze to engage glute and lift hip off the surface. You should only feel your inner thigh and glute muscle working.

LATERALIZATION MOVEMENT WITH ROTATION

Begin in a wide stance. Shift your weight back and to one side staying within your base of support. Take an inhale into your belly using your diaphragm. As you exhale, rotate over the side that you shifted your weight to.

CC ADDUCTOR SET WITH ROTATIONS

Place thick band over the knee, at knee height. Stabilize leg against knee the external forces. Rotate trunk around the stable leg.

1/2 KNEELING ABDUCTION LUNGES

Begin in a half kneeling position with the lead leg place on an angle outward. Hold a weight by your waist with your arms hanging straight down. Transfer weight and run the knee over the toes of your lead leg.

ELEVATED S/L ADDUCTOR SET

Start by lying on your side and putting your knee and lower leg on an elevated surface. Engage your core and extend your hip. Put weight through your elbow to lift your hips off the lower surface. Increase the difficulty by also lifting the lower leg of the extremity on the ground off the surface.