Physio Rehab | Videos | Daily REHAB Workouts

WORKOUT VIDEOS


Here you can find videos of rehab focussed workouts that you can do in the gym, home, work, hotel or wherever you may be. Each video will be a selection of rehab exercises, mobility or a combination covering everything injury and rehab, as well as current topics and specific conditions.

WORKOUT VIDEOS
Serratus Anterior Exercises for Beginners | 30-Jul-2024
Scapula Press - Wall and Floor, 1 Arm Scapula Press - Wall and Floor / Banded 1 Arm Scapula Press Banded (Supine and Standing)
3 Glute Exercises Cyclists MUST DO! | 26-Jul-2024
Wall Hip Hitch (Pilates Ball), One Leg Band Squat, Hip Abduction (Banded) - Sidelying
Reducing the Painful Arc in Shoulder Impingement | 10-Jul-2024
Overhead Eccentric Abduction (Band Assist), Eccentric Abduction (60 deg)
Why are my Hips Shifting in a Squat | 05-Jul-2024
3 Things to Consider
Train your BRAIN for Better Spinal Stability | 19-Jun-2024
The definitive guide for the Bird Dog
Fix Your Pelvic Drop During Running | 26-May-2024
Banded Hip Abduction - Standing, One Leg Ball Squat, Side Plank (Knees), Side Plank (Push / Pull)
Improve Your External Rotation Strength in a Shoulder Press | 27-Apr-2024
Side Sprinter Overhead (Lateral Band), Shoulder Press (Lateral Band), Shoulder Press ER 90 Deg (Anterior Band)
Top 4 Advanced Exercises for Hamstring Tendinopathy Rehab | 21-Apr-2024
Single Leg Elevated Bridge, Single Leg Deadlift, Hip Extension with Knee Flexion (banded), End Range Hip Extension (Supine Supported - Banded)
Eccentric Loading Options for the Long Head of Biceps Tendon | 14-Apr-2024
Eccentric Scaption - Standing (Band), Eccentric Scaption - Supine (Dumbbell)
Powerband Glide to Improve Knee Flexion after Surgery | 02-Apr-2024
Power Band A-P Glide Tibia in a Lunge, Power Band A-P Glide Tibia in Kneeling, Power Band P-A Glide Tibia in Kneeling
3 Best Home Lumbar Spine Traction Options for Back Pain | 16-Mar-2024
Block Traction - Supine, Power Band Traction - Crook Lying, Partner Traction - Prone with Towel
Acute Shoulder Subluxation - Week 1 Essential Exercises | 12-Mar-2024
Cuff Isometrics - Internal Rotation, Cuff Isometrics - External Rotation, 1 Arm Raise in 4 Point Kneeling, End Range Banded Shoulder Extension
Return to Running after a Calf or Achilles Injury | 24-Feb-2024
Assisted Calf Raise off Step, Mountain Climbers - Incline Isometrics, Hop Forwards, Mini Tramp Hops
Top 4 Exercises for VMO (Quadriceps) Activation and Strength | 05-Feb-2024
Terminal Knee Extension (TKE) Isometrics - Lying, TKE Isometrics - Standing (Pilates Ball), Step Down - Power Band, Eccentric Knee Extension - Power Band
Sports Specific Strengthening for Swimmers | 20-Jan-2024
Internal Rotation - 90 deg, Overhead Pull Throughs - 180 deg, Extension - Height, Internal Rotation High to Low Crossover, External Rotation - 135 deg
Top 4 Essential Pre-Run Stretches | 15-Jan-2024
Hip Flexion / Quadriceps Combination, Pigeon on Bench, Gastrocs off Step, Hamstrings in Lumbar Flexion
Stretches for a Stiff Lower Back in the Morning | 09-Jan-2024
Lumbar Rotation, Glutes - wall/sofa, Book Openers, Child's pose, QL stretch, Double Leg Floss
How to Correct Your Box Step Ups | 07-Dec-2023
Step Down, Physio Lunge, Step Down to Lunge, Step Ups
Frozen Shoulder Range Increase Through Resistance | 28-Nov-2023
Flexion - Supine Banded, Abduction - Supine Banded, External Rotation - Supine Banded
Fix Your Scapula Movement in a Push Up | 18-Nov-2023
Rotator Cuff Rehab with Shoulder Impingement | 22-Oct-2023
Internal Rotation (45/60deg) - Banded Postero-inferior Glide External Rotation (45/60deg) - Banded Postero-inferior Glide
Best 4 Glute Max Advanced Strenghening Exercises | 15-Oct-2023
Banded Clams with Elevated Heels, Hip Extension in 4 Point (Band), Single Leg Hip Thrust, Step Down into a Lunge
Lumbar Spine Strengthening for Return to Deadlifts and Squats | 06-Oct-2023
Single Leg Reverse Hip Extensions, BOSU Skydive, Swisss Ball Skydive
Restore your Full Shoulder ROM and Strength Overhead | 19-Sep-2023
Prone ‘Y’ Liftovers, Prone ‘I’ Liftovers, Skydive Abduction, Overhead powerband Extension Pulls
Scapula Press Exercise Progression for Serratus Anterior and Winging | 27-Aug-2023
2 Arms - Wall / Band, 1 Arm - Wall / Ball / Band, 2 Arms - Floor / Band, 1 Arm - Floor / Ball / Band
Hips and Hammies Strengthening for Runners | 06-Aug-2023
Single leg hip extension standing, Hamstring curls on the ball, Single leg hip thrust, Straight leg heel taps, Banded A steps
How to Reboot Your Core When You Have Back Pain | 21-Jul-2023
Knee Floats, Bird Dogs, Planks on Knees, Side Planks on Knees
How To Improve Lumbar Spine Flexion After Back Pain | 10-Jul-2023
Lumbar Rotation - Knees in Flexion, Repeated Flexions - 1 Leg Up in Standing, Repeated Flexions - Double Leg Supine, Repeated Flexions - Double Leg Decline, QL Stretch
Serratus Strengthening in an Overhead Shoulder Press | 27-Jun-2023
Foam Roller Wall Press, Foam Roller Wall Press - Band
Tackling the TFL - Mobility and Rehab | 15-Jun-2023
TFL Foam Roller Release, TFL Trigger Point Ball Release, Sidelying Abduction Raise, Sidelying Abduction Raise (band), 1 Leg Hip Htich - pilates ball
Reduce Tension Headaches - Prevention Exercises | 05-May-2023
Bodyball Sub-Occiptal Release, Bodyball CT Junction Mobilisation, Banded Isometric Retraction in Kneeling
Correct Form for Shoulder External Rotation Strengthening | 12-Apr-2023
External Rotation - 0 Deg, External Rotation - 45 Deg, External Rotation - 90 Deg
Two of the Best Mobility Exercises for Increasing Knee Flexion ROM | 02-Mar-2023
Quadriceps Stretch - Kneeling (Wall), Knee Flexion - Kneeling (Wall)
Mobility Hack for your Hip Flexors and Adductors | 18-Feb-2023
Trigger Point Release - Hip Flexors, Trigger Point Release - Adductors
How to Progress a Glute Bridge from 2 to 1 Leg | 09-Feb-2023
Glute Bridges, Glute Bridge - Transition 1 leg to 1 leg, Glute Bridge - Elevated, Glute Bridge - Swiss Ball
Adduction Mobility with Hip OA | 03-Feb-2023
Hip Adduction - Bench (Band), Hip FADIR (Band), Hip Flexion ER (Band)
Improve Your Neck Extension Mobility and Strength | 24-Jan-2023
Foam Roller Retraction-Extension, Prone Banded Retraction-Extension
Best Exercises for Quadricep and Patella Tendon Rehab | 11-Jan-2023
Banded TKE (Total Knee Extension), Isometric Band Extension, Eccentric Band Extension, Eccentric Step Down, Eccentric Decline Board Step Down
Top 5 Exercises for Hamstring Tears | 21-Dec-2022
Isometric Band Curls, Eccentric Band Curls, Single Leg Deadlift (band), Elevated Bridges - double to single leg, Hamstring curls - swiss ball double to single leg
Box Hop Plyometrics for Single Leg Knee Strength and Stability | 14-Dec-2022
Single Leg Side Box Jump - Medial and Lateral, Single Leg Rotation Box Jump, Left and Right
Restoring Elbow Extension and Flexion Mobility after Surgery | 05-Dec-2022
Tricep Banded Extension with Powerband Glide, Flexion Mobility with Powerband Glide
Glute Medius Isolated Open-chain Strengthening | 08-Nov-2022
Sidelying Hip Abduction, Sidelying Hip Abduction (Banded), Standing Hip Abduction - Single Leg (Banded)
Increase Your Shoulder External Rotation ROM | 22-Oct-2022
Banded External Rotation Mobility (supine - supported)
McKenzie Self-Overpressure for Lumbar Spine Extension ROM and Stiffness | 12-Oct-2022
McKenzie Extension in Lying - Towel Overpressure, McKenzie Extension in Lying - Barbell Overpressure
Top 3 McKenzie Exercises for Lumbar Spine Disc Bulge | 10-Sep-2022
Lumbar Rotation - Sustained, Prone sustained McKenzie Extension on elbows / “McKenzie’s” - Passive Lumbar Extension, Side Glides in Standing
Home Traction Hacks for the Lumbar Spine | 04-Sep-2022
Therapist Traction - Seatbelt, Partner Traction - Towel, Band Traction - Powerband
The No.1 Chest and Pecs Stretch | 21-Aug-2022
W Stretch - Foam Roller, W Stretch - Floor, W Stretch - Doorway
Best 4 Hamstring Stretches for Sciatic Nerve Tension Problems | 11-Aug-2022
Hamstrings - Standing, Hamstrings - Kneeling, Hamstrings - Pole / Door, Hamstrings - Powerband
Acute Low Back Pain - Muscle Spasm Release Routine | 07-Aug-2022
Pelvic Tilts, Controlled Rotations, Pelvic Rocks, Back Block Traction
Improve Your Lunge with Glute Strength | 10-Jul-2022
Physio Lunge - Lateral Ball
Fix Your Neck Pain and Posture - Best Strength and Stability Exercises | 21-Jun-2022
Side Flexion - Isometric Ball, Retraction - Isometric Ball, (Flexion / Protraction - Isometric Ball
Shoulder Internal Rotation Strength and ROM | 16-Jun-2022
Hand Behind Back (Band Assisted), Hand Behind Back (Supine overpressure), Internal Rotation (Theraband - Inner Range), HBB Wall Push Off
Rotation Strength for Lumbar Spine Instability | 26-May-2022
Side Plank (Knees) Band Pull, Side Plank (Feet) Band Pull, Side Plank (Knees) Band Press, Side Plank (Feet) Band Press,
Low Back Strength - Prone Isometric Hold Hack | 20-May-2022
Lumbar Extension / Prone Isometric Holds
Best Stretch For Your QL (Quadratus Lumborum) | 09-May-2022
QL and Extensors
Perfect Your Deep Abdominals for Spinal Stability | 30-Apr-2022
Knee Float Table Top
Hamstring Curls - Open Chain Strengthening Band Progression | 21-Apr-2022
Isometric Holds, Eccentric Curls, Concentric Curls
How To Do the Skater Squat | 01-Apr-2022
Skater Squat, Skater Squat - Powerband Load
Sit to Stand Progressions for Knee Rehab | 19-Mar-2022
Split stance sit to stand, Sit to stand - 1 leg eccentric, Single leg sit to stand
LHB Tendon Shoulder Rehab Exercises for Injury Prevention | 02-Mar-2022
Front Sprinter - Standing (2 bands), Internal Rotation - Supine Dumbbell, KB Scapula Press - Supine, Extension (2 bands)
Best 3 Pelvic Stability Exercises for Runners | 23-Feb-2022
Single Leg Hip Flexion 90deg - Standing (band), Single Leg Hip Extension - Standing (band), Paloff Press - Half Kneeling (band)
Single Leg Exercise Hack for Patello-femoral Knee Pain | 25-Jan-2022
Step Down - pole, Physio Lunge - pole, One Leg Ball Squat - pole
Back and Hip Stretches for Holidays | 06-Jan-2022
Thoracic Extension (angle), Rotation - Lumbar and Thoracic, Hip Flexion ER (supported) Pigeon Stretch (elevated)
Knee Control - How to Stop it Rolling In | 22-Dec-2021
Clams - Supine (band), Crab Walks (band), Step Down (lateral band), Skater Squat
Best Rehab Exercises for Tricep Tendinopathy | 26-Nov-2021
Mid-range isometric elbow extension 1 arm scapula press (4pt) 1 arm eccentric wall push up 1 arm eccentric bench push up Eccentric band push downs Bar mobility
Improve your Hamstring Nordic Curls using bands | 19-Nov-2021
Assisted Nordic Curls - 2 Leg Assisted Nordic Curls - 1 Leg
The Calf Raise - Exercise Progression | 03-Nov-2021
Isometric - 2 Legs, Calf Raise - 2 Legs Floor, Calf Raise - 2 Legs Step, Eccentric - Floor, Eccentric - step, Soleus Raises,
Hip Flexor Injuries - The Right Strength Exercises | 22-Oct-2021
Isometric Holds, Pelvic Push Pulls, Isometric Resisted, Eccentric Lowers, Concentric Raises - banded, Standing Flexion - banded
Correcting Lunges when you have Patello-femoral Knee Pain - Pt. 2 | 03-Oct-2021
Physio Lunge (lateral band), Physio Lunge - KB Load, Physio Lunge - Banded Load
Correcting Lunges when you have Patello-femoral Knee Pain - Pt. 1 | 02-Oct-2021
Physio Lunge, Physio Lunge (regression)
A-P Oblique Slings - Essential Spinal Stability Exercises | 17-Sep-2021
Dead Bug, Bird Dog
My Top 4 Rotator Cuff Exercises | 29-Aug-2021
1 Arm Scapula Press - 4 point / ball, Internal Rotation 90 deg - double band / ROM, External Rotation 45 Deg, Scaption - dumbell
Ankle Sprain Rehab - Banded Strengthening | 18-Aug-2021
Banded Inversion - Standing Banded Eversion - Standing
Home Rehab and Strength Workout #3 | 15-Jul-2021
1 Arm Scapula Press (Ball), Bent Over Row (Powerband), Ball Roll Outs / Ab Wheel band assist, One Leg Ball Squat (Powerband), Cuff Oscillations (Int / Ext), Side Plank Clams,
Home Rehab and Strength Workout #2 | 11-Jul-2021
External Rotation, Dead Bug Toes Taps (Band), RDL (KB + Powerband), 1 Arm Pull Down (Powerband), Hip Extensions (Reverse), Physio Lunges (KB + Powerband),
Home Rehab and Strength Workout #1 | 04-Jul-2021
Squats (KB + Powerband), Bird Dog (Powerband), BW Rows, 1 Arm Chest Press (KB + Theraband + powerband), 1 Leg Deadlift (KB + Theraband), Plank Walks (Powerband),
Neural Mobility Exercises to Increase Lumbar Flexion | 30-Jun-2021
Sciatic Nerve Flossing in Rotation, Double Leg Flexion Flossing
Calf Foam Roller - Soft Tissue Release | 27-Jun-2021
Hip Adductor (Groin) Exercise Strengthening Progression | 21-Jun-2021
Ball/Wall Press - Kneeling (Isometric), Ball Squeezes (Isometric), Hip Adduction (Banded) Copenhagens - Short Lever Copenhagens - Long Lever
Best Gluteus Medius Activation Exercise | 02-Jun-2021
Side Leg Raises, One Leg Ball Squat - Isometric One Leg Squat - Isometric (Wall)
Correct Your Squat Pt.2 | 16-May-2021
Swiss Ball Roll Outs, Single Leg Hamstring Curls (Banded), Hip Flexor Stretch, QL / Extensor Stretch
Correct Your Squat - Pt.1 | 12-May-2021
Neutral Spine Sitbacks
Too Much Trap and a Winging Scap | 01-May-2021
1 Arm Scapula Press - 4 Pt (Depression Band) Bird Dog (Depression Band) Push Up - Knees (Depression Band)
Tight Shoulders Mobility and Rehab Fix | 23-Apr-2021
Posterior Rotator Cuff and Deltoid - Trigger Point Ball Release, Tricep / Upper Arm - Mini Roller Release, Banded Extensions, External Rotation - 45 Degrees
Achey and Sore Back Mobility and Rehab Fix | 18-Apr-2021
Thoracic Rotations, Scapula Press, Thread The Needle, Bird Dog, Glute Stretch, McGill Curl Up,
Knee Internal Rotation Movement Hack | 14-Apr-2021
Shoulder External Rotation in Flexion Mobility | 18-Mar-2021
Using Bands for Hip Hinges and Deadlifts | 27-Feb-2021
Hip Hinge Banded, Hip Hinge + RDL Banded
Landmine Press - The Safest Open Chain Shoulder Strengthening Exercise | 17-Feb-2021
Fix Your Pull Ups with Scapula Pull Ups | 07-Feb-2021
Scap Pull, 1 Arm Vertical Scap Pull (band) Double Scap Pull (band)
Barbell Hip Thrust - Correct Pelvic Position and Load Tips | 29-Jan-2021
Barbell Hip Thrust
How to do a Supported Single Leg Deadlift | 09-Jan-2021
Bicep Tendinopathy Strengthening Exercises | 21-Dec-2020
Isometric Flexion - Fixed Barbell, Barbell Bicep Curl - Fixed Bar, Banded Bicep Curls - Pronation Bias
Shoulder Press Overhead Stability Progressions | 18-Dec-2020
Side Sprinter - Lateral Band, Overhead Side Sprinter - Lateral Band, KB Shoulder Press - Lateral Band, Shoulder Press - Lateral Band - Upside down KB
Wrist Pain and Injury Pt. 2 - Exercises | 08-Dec-2020
Wrist Extension - Powerband PA Glide, Wrist Flexion - Powerband AP Glide, Y-Bell Push Up
ACL + Knee Injury - Return to Sport Tests Pt.2 | 04-Dec-2020
Star Excursion Test, Single Leg Sit to Stand Test for Endurance, Single Leg Elevated Bridge Test for Endurance
First Aid for Low Back Pain with a Hip Shift | 12-Nov-2020
Side Glides (wall), Lumbar Rotation (knees), McKenzie Extension (prone)
Lumbar Spine Extensor Strengthening | 27-Oct-2020
Swiss Ball Y's, Swiss Ball 4 point Hip Extension, Bed Supported Single Leg Extension, Open Chain Hip-Back Extension / load Closed Chain Hip-Back Extension - without / with load
Anterior Core Strength for Pelvic Tilt | 10-Oct-2020
Knee Float, Table Top, Dead Bug, Dead Bug - Band Pull
Terminal Knee Extension (TKE) Exercises Explained | 30-Sep-2020
Quad Squeezes, Knee Extension + Raise, Total Knee Extension - Powerband, Total Knee Extension - Soft Ball / Swiss Ball
Isometric Strength Exercises for Neck Pain | 17-Sep-2020
Deep Neck Extensors (Prone), Retraction Isometrics - Standing (Foam Pad), Side Flexion Isometrics - Kneeling (Band), Flexion Ball Holds (Isometric) - Supine
Activate your Lower Traps | 10-Sep-2020
1 Arm Skydive, 1 Arm Scap Row (Angle), Foam Roller Lower Trap Pulldown
Suspension Supine Rows 2 Arm to 1 Arm | 26-Aug-2020
TRX 2 Arm Row, TRX 1 Arm eccentric Row, TRX 1 Arm Row
Hamstring training at home | 05-Aug-2020
Supine closed chain bridge rolls, Sitting single leg band curls, Supine open chain ball curls (2 leg and one leg)
Challenge your pressing movement. | 30-Jul-2020
1 Arm Scap Press - Supine (lateral band), 1 Arm KB Chest Press - Supine (lateral band)
1 Leg Stability in a Bridge / Hip Extension | 06-Jul-2020
Single Leg Glute Bridge Single Leg Hip Extension Single Leg Hip Extension (Ball)
Adding a Powerband to Single Knee Rehab | 07-Jun-2020
One Leg Ball Squat (Banded load) Single Leg Deadlift (Banded load + weight) Step Down (Banded load + weight)
Leg Strength Band Alternative to Machines | 27-May-2020
Leg Press (Banded), Single Leg Press - Sitting (Banded), Hamstring Curls - Prone (Banded), Single Leg Press - Standing (Banded), Wall Squat - Isometric (Banded)
Back + Core Rehab Pt.2 - Control + Stability | 18-May-2020
Bird Dog (squares / circles), Controlled Rotations (table top), Hip Extension 4-pt, Hip Extension 4-pt (band).
Shoulder Rehab Post-op Weeks 17-20 Set B | 10-May-2020
External Rotation 60 deg (Post-inf Bandded glide), Sub Scap Wall Push Off, Front Press (band), Wall Band Pull Aparts
Hip and Knee Strength + Control for Runners | 05-May-2020
Step Down, Step Down (Banded Load) One Leg Ball Squat, TKE (Band), Step Down TKE (band)
Shoulder Rehab Weeks 17-20 - Set A | 25-Apr-2020
Flexion (Banded post-glide), Lower Trap Pulldown (roller), Supine 1 Arm KB Scap Press, 1 Arm Hand Behind Back Skydive
Back + Core Rehab Pt.1 - Strength Essentials | 22-Apr-2020
Front Plank - Knees / Incline, Side Plank - Sofa / Bench, Leg Float + Slide - Isometrics, McGill Curl Up
The Best Leg Stretches for Runners | 16-Apr-2020
Quads (kneeling), Hip Flexors (kneeling), Hip Flexion ER, Hip Flexor + Quadriceps, Glutes (wall), Hip Flexion ER2 (Pigeon - Table),
Shoulder Surgery Rehab Weeks 13-16 | 08-Apr-2020
Hand Behind Back (band), Chest / Pecs - Foam Roller, 1 Arm Scap Press (45 deg), External Rotation (45 deg), Internal Rotation (45 Deg) - Dumbell, Wall Angels
Which band should you use? | 06-Apr-2020
Therabands, Theratubing, Power Bands, Mini Loop Bands
Home Stretches for Low Back Pain: Pt.2 | 28-Mar-2020
Glutes - One Leg Straight, Hip ER
Home Stretches for Low Back Pain: Pt.1 | 26-Mar-2020
McKenzie Extension, Lumbar Rotation, QL / Extensors
Glute Med Eccentric Training | 24-Mar-2020
Crab Walk - Eccentric (band) - Knees / Ankles / Feet
Post-op Shoulder Weeks 11+12 | 12-Mar-2020
Routine for some of the 16 rehab exercises inside these 2 weeks of the rehab program
Shoulder Surgery - Week 8 Mobility | 16-Feb-2020
PA Abduction (standing), PA Flexion (standing), External Rotation (90 deg abd), AA Flexion, Flexion ER (90 deg), External Rotation (pole),
Workouts When You're Injured - Shoulder | 10-Feb-2020
Front Squat - 1 Arm KB, Deadlift - 1 Arm KB, Physio Lunge (banded load), Leg Slide (table top), Planks - 1 Arm, McGill Curl Up
Shoulder Surgery - Week 8 Rehab Exercises | 01-Feb-2020
A: Flexion, Abduction, External Rotation, Horiz Flexion, Elbow Flexion, B: One arm skydive, Skydive, 1 arm Bent-over Row, Scapula press, chest press, Retraction, Protraction
Hip Hinge - Spine Positition + Movement Hack | 22-Nov-2019
Hip Hinge (Wall), Romanian Deadlift (banded)
Load Options for the Bird Dog, | 18-Nov-2019
Bird Dog ("Arm and Leg Raise in 4 point") - Banded Double Push, Bird Dog ("Arm and Leg Raise in 4 point") - Banded Push-Pull
Progressing a Hip Hinge to a RDL using bands | 24-Oct-2019
Banded Hip Hinge, Banded RDL
How to do a Single Leg RDL and Progress it | 20-Oct-2019
SLRDL (Kettlebell), SLRDL (Banded), SLRDL (BOSU), SLRDL (Lateral Band)
Glute activation + pelvic stability with clams | 07-Oct-2019
Banded Single Clams (Supine)
Quadriceps mobility - progress + regress | 26-Sep-2019
Quadriceps kneeling - wall, Quadrcieps kneeling - BOSU, Hip Flexor - kneeling, Sofa Stretch, Sofa Stretch - advanced, Hip flexors + quadriceps
Long Lever Shoulder Stabilisation | 08-Sep-2019
Swiss Ball Scapula Press Circles
Eccentric Rotation ROM using a band | 22-Aug-2019
Internal Rotation (band) - 0 Deg Supine, Internal Rotation (band) - 45 Deg Supine, Internal Rotation (band) - 90 Deg Supine
Foam Roller Release for Pecs and Delts | 13-Aug-2019
Foam Roller Pecs (floor), Foam Roller Pecs (wall), Mini Roller Delts (wall)
One Leg Ball Squat: Progressions for Rehab | 17-Jul-2019
One Leg Ball Squat (static) One Leg Ball Squat (regression) One Leg Ball Squat (full)
Graduated Band Resistance for Leg Workouts | 09-Jul-2019
Front Squat (banded) Physio Lunge (banded) Step Down (banded)
Using a TRX to increase Depth in a Pistol Squat | 03-Jul-2019
Eccentric Pistol Squats (TRX) Assisted Crouch Squats (TRX)
T's + Y's for Postural Strength. Pt.2: "Y's" | 07-Jun-2019
Y’s to advance the T's and help you with postural strength to keep the shoulders in a good position when you are standing and sitting..
T's + Y's for Postural Strength. Pt.1: "T's" | 06-Jun-2019
T’s to help you with postural strength to keep the shoulders in a good position when you are standing and sitting, and how NOT to do them.
Modified QL Stretch for Stiff Lower Backs | 05-Jun-2019
Modify our infamous QL stretch but using a sofa or bed and dropping one leg off the side. Once it’s improved and you start getting more flexion then do the full stretch.
Ab Wheel Hack: Use Bands to Help | 17-May-2019
Start with powerbands and then as you get better with form and more confident simply take off bands and downgrade until you’re just using therabands.
Using a Slider to Improve your Single Leg Squat | 04-May-2019
Use the slider to keep the weight on the front foot, not the back and slide back into a reverse physio lunge.
Tips for Hyperlordotic Lower Backs + Ant. Tilt | 03-May-2019
Hip Flexor Stretch in Kneeling, QL / Extensor Stretch, Knee Float and Extend, Front Plank (Knees)
The right way to lift heavy off the floor | 09-Apr-2019
Special session to show you correctly position your body, engage your core and how to move when you are lifting from a deep squat position.
The right way to engage pelvic floor + core | 05-Feb-2019
Special session to show you correct pelvic floor engagement and activation of your transverses abdominus, and shw you what NOT to do
Lumbar spine position in flexion and a deadlift | 28-Jan-2019
Special education session on the importance of lumbar spine position into flexion (unloaded) and a deadlift (loaded), as well as when you have a lower back disc injury
Top Exercises for Sub-acute Rotator Cuff Tears | 09-Jan-2019
Scapula press in plank on knees, Scapular Rows with TRX, Abduction (isometric), Eccentric external rotation with band, Extension with band
Co-ordination + Endurance Rehab 4 Shoulders | 17-Nov-2018
External Rotation Oscillations (neutral), Double-arm Band Pulldown, Single Arm Med and Swiss Ball Press.
Mobility Recovery Routine for Leg Workouts | 05-Nov-2018
Hip Flexion ER2 (table pigeon), Hip Flexor / Quadriceps, Modified Table QL / Extensors, Gastrocs (Step)
Strengthening for Sore and Weak Necks | 24-Oct-2018
Deep Neck Flexors (supine), Deep Neck Extensors (prone), Deep Neck Extensors (4-point - band), Isometrics (all directions), Wall Leans.
Shoulder labral tear maintenance routine | 15-Oct-2018
1 Arm Scap press incline (band), External rotation (band), Extension (band), Side sprinter (band).
Fixing Knee Alignment in a Squat and Deadlift | 02-Oct-2018
Kettlebell Squats with lateral band (one leg), Hip External Rotation (one leg straight), Kettlebell Deadlifts with lateral band (one leg).
How to correct banded glute exercises | 11-Sep-2018
Banded hip abduction (4-point), 4 point arm and leg raise, Banded hip extension (4-point), Hip flexor stretch (kneeling)
Essential tricep tendonitis rehab exercises | 25-Aug-2018
Eccentric closed chain tricep press (bench) Eccentric tricep extension (band) Eccentric overhead tricep extension (band)
Stop neck tweaks from shoulder pressing | 14-Aug-2018
1 arm overhead / extension - foam roller, Trigger point ball - posterior cuff, TP ball - medial scap, 1 arm scap row (angle), Scap-shoulder press (ball), Wall band pull-aparts.
Lateral knee resistance for sport - P.2 | 23-Jul-2018
Band resisted lateral side jump (floor), Band resisted lateral box jump, Band resisted lateral BOSU side jump.
Lateral knee resistance for sport - P.1 | 06-Jul-2018
Band resisted lateral step, Band resisted lateral box step up, Band resisted BOSU side step.
Tennis Elbow Rehab Exercises | 28-Jun-2018
Eccentric Bicep curls - band open grip, Eccentric Tricep Curls - band open grip, 1 Arm Pull Down - band open grip, Push Up External Rotation - band open grip.
Banded load for single leg and shoulders | 21-May-2018
Step down - banded TKE, Shoulder diagonals, Banded shoulder press and squat combination
Correcting dynamic and walking lunges | 15-May-2018
Dynamic Physio Lunges, Walking Physio Lunges, Walking Physio Lunges with direction change
Improving shoulder press with a pulldown | 04-May-2018
One Arm Vertical Pull down
Holiday Bodyweight Training routine | 23-Apr-2018
One Arm Row - Closed Chain, Single Arm Eccentric Incline Push Up, Lateral Step Up, Single Leg Step down to Lunge with Rope support
Advanced Core Resistance Training | 11-Apr-2018
Arm and leg raise (bird-dog) in 4-point with band resistance - static / repetitions, Side plank (knees) with band resistance - static / repetitions, Front plank (lateral band).
Eccentric leg strengthening using machines | 05-Mar-2018
1) Eccentric single leg press (closed chain pin-loaded) 2) Eccentric sitting hamstring curl
Using rehab ex for pressing + pulling prep | 14-Feb-2018
1 Arm scapula press 4 point, 1 Arm standing band press, 1 Arm scapula row, 1 Arm pull down / row, Assisted chin ups using band
Mobility for Chronic Tension Headaches | 07-Feb-2018
Retractions (chin tucks) sitting, Cervical traction in supine - yoga block, Trigger point ball - sub-occipital region, Chest / Pecs on the Foam Roller, Upper trapezius stretching
Variable resistance + constant load rehab | 18-Jan-2018
KB deadlifts with hip hinged banded, Physio Lunges banded / KB loaded, Step down with band and KB, Squats with band and KB
Knee Mobility and Strength Maintenance | 05-Jan-2018
Hip flexor + quadriceps with external rotation, Child's pose, Step down with band resistance, Squats with band resistance
Advanced rotator cuff strengthening overhead | 19-Dec-2017
External rotation (45 deg), Diagonals (PNF), Single Arm Upright Y's
Desk Hack #3: Stretches at your Desk | 16-Dec-2017
Hip Flexor Stretches in kneeling, Quadriceps in kneeling, Extension in standing, Glutes in sitting
Desk Hack #2: Correct Workstation Set-up | 30-Nov-2017
Correct Ergonomic Workstation Set-up
Hip mobility with distraction band | 20-Nov-2017
Hip Flexors (band), Hip Flexion ER (band), Hip Flexion ER2 (pigeon - band)
Increasing shoulder mobility with impingement | 02-Nov-2017
Flexion post-glide (banded), Abduction post-glide (banded), Hand behind back post-glide (banded)
Patella and quadriceps tendon strengthening | 25-Oct-2017
VMO Total Knee Extension (TKE), One Leg Squat (eccentric / assisted), Step Down (regression), Decline Eccentric One Leg Squat.
Essential static anterior core strength basics | 15-Oct-2017
Plank, Roll outs, Side plank (feet).
Lower Limb Neural Tension Mobilisation | 08-Oct-2017
Sciatic nerve floss / mobilisation, Banded neural mobilisation, neural mobilisation in rotation, Hamstring stretching tips.
Ankle injury rehab and stability training | 28-Sep-2017
Single Leg Balance, Single Leg Compass, 1 Leg Balance on BOSU, Single Leg Compass on BOSU, Step down (BOSU), BOSU Side Steps,
Acute Lower back pain release routine | 26-Sep-2017
Pelvic tilts, Controlled rotations, Back block traction, Pelvic rocks (sitting)
Shoulder + Neck Desk Hack | 15-Sep-2017
Posterior cuff - trigger point ball release, Pec stretch - wall, Hand behind back, Table top, Chin tucks (retractions), Scalene stretch
Achilles tendon + calf tear strengthening | 12-Sep-2017
Gastroc stretch (step), Gastroc stretch (floor), Calf Raise (eccentric - step), Calf raise (eccentric - floor)
Top 4 exercises for Glute activation | 07-Sep-2017
Clams / clams (band), Glute bridges (band), Prone Glute leg raise, Hip extension in 4-point (band)
Self-help for tennis elbow (epicondylosis) | 04-Sep-2017
Wrist extensor stretch, Flexion prayer stretch, Trigger point ball release forearm, Eccentric wrist extension, Open palm push and pull
On-mountain stretches for skiers + boarders | 01-Sep-2017
Hip Flexion with external rotation, Quadriceps in standing (rectus femoris), Calves, Lower back extensors / QL - one side and double leg
Ski + snowboard training quads + glutes | 28-Aug-2017
Hip Extension Thrust (band), Ball Squat (static endurance), Single Leg Ball Squat, One Leg Ball Wall Squat
Using the TRX for Rehab | 25-Aug-2017
Push Ups (TRX), I Arm Row (TRX), Plank to side plank (TRX), One leg squat (eccentric – TRX)
Lateral loading for advanced knee rehab | 22-Aug-2017
Skier Squat, Lateral step up, BOSU side step, BOSU side jump
Lumbar Spine Disc Injury Prevention Ex | 16-Aug-2017
McKenzie extension in prone lying, Sustained extension on elbows, Lumbar rotation, Lumb-pelvic traciton (band), Assisted Lumbo-pelvic traction (prone)
Progressing knee rehab with band resistance | 11-Aug-2017
Physio Lunge (band), Single Leg Deadlift (band), Step Down (band), Lateral Step Up (band)
Scap + rotator cuff prep for shoulder training | 08-Aug-2017
Trigger point ball release, Scapula press - 1 arm in 4 point (plus band), 1 Arm Scapula Row, 1 Arm Scapula Press (wall), Shoulder extension (band), External rotation (band)
Glute release and hip mobility | 04-Aug-2017
Glutes - foam roller, Glutes - trigger point ball, Glute stretch wall, Glutes - one leg straight, Hip ER (pigeon - table), Hip ER (pigeon - floor)
VMO / Quads Activation pre-exercise | 31-Jul-2017
VMO Banded TKE (Total Knee Extension), ITB Foam Roller, Step down, Quadriceps kneeling stretch, One Leg Ball Squat, Physio Lunge
The 4 Core Fundamentals | 25-Jul-2017
Clams, Glute Bridges, 4 Point Arm + Leg Raises, Side Planks (knees)
Upper + Lower Body Band and Mobility Circuit | 21-Jul-2017
Lats Mobility (Foam Roller), 1 Arm Pull Down (band), Banded Push ups, QL / Extensor mobility stretch, Romanian deadlift (band), Standing band single leg press


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