Functionally Fit By Brian Schiff

This exercise utilizes a wedge and front foot (heel) elevated position to introduce some artificial dorsiflexion and allow the tibia to remain more vertical with the split squat.

This exercise serves as an assessment of any side-to-side asymmetry with respect to weakness that may be present, while it also links the shoulder, torso and hips together in a strengthening exercise.

Many people have limited movement capacity and poor motor control of the hip joint. This is a more advanced that exercise aims to improve mobility and motor control.

Glute bridges are a staple in hip and posterior chain strengthening programs. It is important to recognize how to progress or regress bridge based on the ability to control and maintain proper pelvic positioning.

Learning how to do a proper hip hinge can be challenging, and this specific exercise is a good bridge exercise between a two-legged and single leg RDL.

Strengthening the gastroc/soleus complex and Achilles tendon will help improve physical performance and reduce injury risk.

Tightness in the hip flexors can lead to muscle imbalances, poor pelvic positioning and even contribute to back pain. This exercise utilizes reciprocal muscle inhibition to facilitate a comfortable, yet effective stretch.

For those with tight hips, a routine stretching and/or mobility routine may be helpful.

This exercise targets the hamstrings and aims to improve strength in a lengthened position.

Lateral quickness and explosiveness is an essential component for athletic performance

Strengthening the gluteus medius and hip stabilizing musculature is important for injury prevention and optimal performance.

Working to improve and/or maintain dynamic stability in the lower kinetic chain can reduce injury risk, decrease joint pain, and improve performance.

This exercise will help work on end range horizontal external rotation and improve posterior shoulder strength.

Improving muscle endurance in overhead athletes should be a focus with-in shoulder strengthening programs. This theraband exercise will enhance shoulder health and performance.

This exercise can be safely implemented to help facilitate quad strength for those limited by anterior knee pain.

Some people struggle to perform the copenhagen bridge due to the long lever challenge or even feel actual muscle strain during the exercise.

This exercise will focus on serratus anterior activation using a foam roller and resistance band.