strength

REVOREHAB - Vol. 15 Romanian Deadlift

This exercise is important in posterior chain strengthening - recruiting mostly the hamstrings and glutes.

1. Hold a bar at hip level with a pronated grip i.e. palms facing down.

2. Shoulders should be back, back arched and your knees slightly bent. This will be your starting position.

3. Lower the bar by moving your bottom back as far as you can. Keep the bar close to your body, your head and neck in a straight line with back, and your shoulders back (setting your scapular as we have shown you in previous weeks). 

4. Done correctly you should reach the maximum range of your hamstring flexibility just below the knee.

5. At the bottom of your range of motion, return to the starting position by driving the hips forward to stand up tall, making sure you engage your glutes.

 

REVOREHAB - Vol. 8 BOSU Jumps

Do you Bosu?

This is a high level landing technique using the Bosu. This involves significant single leg strength and control, high level balance and is a great return to sport exercise

For safety: ensure that the Bosu is supported against the wall and basic gluteal, balance and strength exercises have been completed first!

  • We are focusing on jumping and landing technique with change of direction thrown in as well.
  • Jump onto the BOSU off the outside leg, push off the (opposite) inside leg and spring off the ball landing back on the outside leg.
  • Focus on a strong landing with the knee in good alignment, the hips level and a strong trunk, avoiding side flexion
  • Complete up to 8 repetitions or until the technique drops, then change sides.

Perfect Practice Makes Perfect

 Quality is key with this one!