Exercise of the Week

Most of your body weight should be in your front heal which will ensure glute activation on the right side. Press through your right heel to engage your glute and return your body back into a standing position while lowering the weight back to chest height with your shoulders retracted. Repeat the same movement stepping forward with the left leg.

Exercise Sponsored By: Jessica Hopkins

Balancing on one leg, weight shifted to instep, leg straight, glute fired and quad engaged, shoulders back and belly button drawn in to maintain core engagement. Off leg should be raised to 90 degrees of hip flexion and 90 degrees of knee flexion and toe dorsiflexed. Hold dumbbells palms facing forward.

Lower hands to shoulder height, rotate palms to face backward and lower hands to side. End in same position as you began and execute prescribed number of reps.

Exercise Sponsored By: Shain Weaver

Begin by lying prone on a physioball with hands and feet touching the floor.

Hold the core tight to maintain neutral spine throughout the movement. Be careful not to hyper-extend the lower back, but recruit the glutes to raise the leg.

Exercise Sponsored By: Jason Coyle

Begin with elbows on a bench, legs fully extended and heels contacting the floor. Your body should be creating a straight line, head to heel. Shoulder blades should be retracted together and depressed downward to create a "broad chest".

While keeping one leg firmly contacting the floor, draw one knee towards your chest until your knee reaches 90 degrees (both feet should remain dorsi-flexed). Control back to your starting position and alternate legs.

Exercise Sponsored By: Josh Boonstra

Begin with your shoulders supported on the end of a bench, feet shoulder width apart and hips in the air. There should be a straight line from your head down to your knees. Place one hand on your stomach and hold a weight in the air with the other so that the arm is perpendicular to the ground.

Make sure to press both feet into the ground by engaging your glutes. This will ensure that one hip doesn't drop below the other.

Exercise Sponsored By: Paul Schaaf

Stand posted on left leg with right leg flexed to 90 degrees and hands at shoulder level.

Perform for desired number of repetitions and then repeat on opposite leg.

Exercise Sponsored By: Jeramiah Butenschoen

Lift left leg so that your thigh is parallel to the ground. Make sure the right leg is fully extended with your quads and glutes engaged. Position medicine ball on left hip. Remember to activate your core by drawing your belly button up and in towards the spine.

Finish with the medicine ball above your head and over the side of the leg you are standing on. Return to the start position and repeat for 8 to 10 repetitions per side.

Exercise Sponsored By: Billy Peterson

Begin with the dowel contacting the head, middle back and tailbone.

Only go as far as you can while maintaining straight line. Return to start.

Exercise Sponsored By: Ryan Bielenberg

Begin by kneeling on the floor with your palms face down on a physioball, creating a 90 degree angle at the elbow joint. While maintaining a straight line from head to knees, keep feet dorsiflexed with toes on the floor. Keep your core and glutes tight throughout the movement.

Return to starting position and repeat movement for desired number of repetitions.

Exercise Sponsored By: Brent McCalla

Begin lying face up with your toes and palms pointed toward the ceiling. Create a straight line from your heels to your shoulder by tightening your glutes and elevating your hips.

Continue alternating leg flexion and extension until desired goal is reached or the quality of each repetition begins to decrease.

Exercise Sponsored By: Hunter Maloney

Similar to a traditional Push-up position, only feet will be wider than hip width and hands placed narrower than shoulder width. Remember to retain a "head-to-heel" straight line with glutes squeezed and shoulder blades push away from the floor.

Still remaining posted on one arm, change direction of rotation and reach high to the ceiling, opening your chest and torso. Repeat for desired number of repetitions and repeat on opposite arm while changing rotational direction.

Exercise Sponsored By: Cameron Hervol

Correct

Incorrect

Begin by assessing body position from head to toe. Chin should be slightly tucked in to maintain neutral cervical spine. Shoulders stacked directly over top of the palms. Chest pushed as far away from the floor as possible. Belly-button drawn in towards spine. Gluteal muscles engaged. Quadriceps contracted and toes actively pressed into the floor.

Exercise Sponsored By: Cameron Hervol

Assume a prone push-up position with your toes on the glider plates. Your hands should be directly under your shoulders and your legs staggered.

This exercise involves continuous leg movement for time or reps.

Exercise Sponsored By: Billy Peterson

Starting the linear squat you will need two disks or something that slides easily. Your starting position will be a lunge position either foot forward both glutes will be fired and knees in line with your hips and toes. Upper body should be straight up and down with no flexion in either direction and bellybutton pulled in towards the spine.

Once your feet are through the movement they should be opposite positions of what they started. You will then do the same movement recruiting with the other glute now. You can repeat the movement for a number of repetitions or for a certain amount of time.

Exercise Sponsored By: Jeramiah Butenschoen

Start from a standing position with feet slightly wider than shoulder width apart and knees slightly relaxed, holding medicine ball with both hands and arms straight at just above head height.

In a continuous motion, decelerate the medicine ball just outside the knee and return to start position in a smooth controlled motion. Repeat for prescribed number of repetitions in a continuous fashion.

Exercise Sponsored By: Shain Weaver

Begin in a standing position, feet hip width apart with arms extended so that they are parallel with the ground. Contract your core so that your belly button comes closer to your spine.

Rotate your torso to the side of your front knee (make sure you do not move your arms, all movement comes from your torso) Tip: Your belly button and medicine ball should be pointing in the same direction the entire time. Focus on keeping your back glute contracted through the movement to stabilize your hips, as well as stretch the hip flexors.

Exercise Sponsored By: Marshall Morioka

Begin with one foot on the lateral edge of the box, toe pointed straight ahead. Make sure that your knee does not go in front of your toes. The foot on the ground should be slightly behind the foot on the box with a slight bend in the knee, toes pointed straight ahead. Squeeze the glute on this side. Arms can start at your side.

You should land in the same position as the starting position with the toes pointed straight ahead, the knee should be behind the toes and the glute should be contracted on the leg that is on the floor. Arms can return to your side upon landing.

Exercise Sponsored By: Jessica Hopkins

Begin in a supine position with arms fully extended, perpendicular to your chest, and shoulder blades depressed and retracted (drawn down and together). Legs should be fully extended, parallel to the floor, with feet dorsi-flexed and heels firmly contacting the floor. It is important to maintain heel-to-floor contact throughout the movement of the exercise.

You should now be seated in a tall, upright position with a 90˚ angle between the upper and lower body. Arms should be fully extended overhead with hands reaching towards the ceiling and shoulder blades depressed and retracted. The lower body should have maintained extension, dorsi-flexion, and contact with the floor.

Exercise Sponsored By: Josh Boonstra

Start in a stable lunge position with the hips forward, toes forward and both knees in-line with the hips. Elbows positioned directly under the medicine ball and shoulder blades retracted down and back.

Finish the movement by extending through the hip and knee, making yourself as tall as you can. The trail leg will finish in a flexed position with thigh parallel to the ground. With the medicine ball pressed directly overhead and in-line with the spine, make sure shoulder blades remain retracted and belly button pulled in towards spine. Return to beginning position and repeat for desired number of repetitions.

Exercise Sponsored By: Jeramiah Butenschoen

Begin with both feet hip width apart, 18-24 inches away from your butt, with your trunk flexed at 45 degrees. Arms should be parallel with your upper leg with your hands shoulder width apart.

Return to start position and repeat other side. Keep your chest tall as you move through the movement.

Exercise Sponsored By: Marshall Morioka