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How to Rehab Runners Knee Pain
Terminology
Common Terminolgy Podcast
Deck of Cards System (24:05)
Reps and Sets Podcast
Muscular Anatomy 101
START HERE
Hip Anatomy 101 (7:42)
Knee Anatomy 101 (11:43)
Thigh Anatomy 101 (5:11)
Hearts #1 - Squatting
Squats... WATCH THIS VIDEO FIRST (18:58)
Isometric Floor Squat (3:37)
Box Squats (2:23)
Sumo Squats (3:12)
Goblet Squat (2:33)
Kettlebell Front Rack Squats (2:48)
Hearts #2 - Deadlift/ Hip Hinge
The Deadlift ... WATCH THIS FIRST (23:51)
Baseball Position (0:50)
Goodmornings (2:20)
Barbell Hip Thruster (3:03)
The Stallion (2:33)
Lat Band Hip Hinge - Active Loading (3:00)
Hip Band Deadlift - Active Loading (2:27)
Kettlebell Deadlift (4:05)
Romanian Deadlift (RDL) (1:06)
Kettlebell Swing (4:14)
Hearts #3 - Lunge
Inline 1/2 Kneeling Holds (2:50)
Slider Lunges (3:48)
Step Back Lunges (2:50)
Bulgarian Split Squats (4:16)
Walking Lunges (2:16)
Only the Exercise Videos. No talking (2:25)
Hearts #4 - Pulling
Deadhangs (1:44)
Scapular Pull ups (1:37)
Jumping Pull ups (1:56)
Barbell Bentover Row (1:55)
WHITE CARDS: (Warm-up & Injury Specific Activities)
Why are we warming-up? START HERE
Warm-ups (10:48)
When is Stretching safe? (4:41)
WHITE CARDS: Hip Rehab & Mobility
START HERE
MOBILITY: 21 Best Hip Mobility Drills (11:48)
MOBILITY: Rope Hip Stretches (7:39)
Prone Heel Squeeze (1:15)
Side Lying Hip Abduction with ER (1:37)
Supine Hip Flexion (1:39)
Clamshells (2:20)
2 Leg Bridge (1:55)
Supine Isometric Hamstring Curl (3:22)
Single Leg Bridge (2:10)
Hip Circumduction (2:36)
Nordic Hamstring (2:39)
WHITE CARDS: Knee Rehab & Mobility
START HERE
5 Starter Exercises for an Acute Knee (5:32)
MOBILITY: 4 Knee Mobility Drills (8:36)
WHITE CARDS: Foot/ Ankle Rehab & Mobility
START HERE
Short Arch Exercises + FAQ (5:53)
Ankle Band Work (3:00)
Rolling the Calf (1:41)
Rolling the Shin (0:59)
Clubs: (Frontal Plane/ Side to Side)
START HERE... Carry Tips and Cues (4:45)
6 Types of Kettlebell Carries (Farmer, Suitcase, Racks, Waiter Walk, Unverted KB) (4:20)
Pallof Press Anti-Lateral Flexion (6:38)
Lateral Wedging (2:38)
Crossover Squat (4:32)
Single Rack Kettle Bell Squat - Re shoot (2:14)
Diamonds: (The Rotational Plane)
Diagonal Sit (4:31)
Rotational Squat (2:16)
Rotational Squats - Banded (2:23)
Rotational Squats - Handle (2:25)
Pallof Press - Anti Rotation (2:12)
Around the Clock (SKB) (1:17)
Single Leg Romanian Deadlift (SRDL) (Hip Hinges) (4:27)
Airplane Progression (Hip Hinges) (6:17)
Single Arm Dumbbell Row (2:05)
Spades: Core Exercises
INFO - What is Spinal Flexion vs. Extension (2:55)
How to breath. (9:37)
Lewit Exercise (3:46)
Deadbug Progressions (Leg, Arm, Leg/Arm oppo, same side) (3:25)
Curl-up, Side Bridge, & Birddog Progressions (10:45)
Lazy L Deadhangs (1:23)
Rocking Hangs (1:45)
Bent-Over Row (2:13)
Pallof Press - 1/2 Kneeling - Anti-Flexion (2:55)
Deadbug Progressions (Leg, Arm, Leg/Arm oppo, same side)
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