Firstly, let me preface this with the fact that to perform many of these it will be useful to purchase a resistance band. Don’t worry. They are fairly cheap and durable and they will have many uses for your training. I use Rogue bands and I would definitely recommend them. Also, our articles are now part of a weekly newsletter that goes out every Thursday. If you would like to receive the newsletter please click on the "Join Our Family" tab at the top of the page and submit your email. Thank you!
Banded Heel Cord
The name of this sounds fancy, but it is quite simple. Loop a band around the power rack at your local gym so it is anchored. From there, place the band around your ankle and move into a lunge position. Note that the ankle with the band around it should be your lead ankle. All the movement involves is slowly flexing your ankle forward (think driving your knee out past your toe), holding it for a few seconds, and then slowly moving back to the starting position. Repeat this several times and make sure you do this with both ankles.
Anterior Hip Opener
This exercise can be performed without a band, but I find that the band further enhances the movement and stretch. Loop a band around your upper thigh (for this movement the leg with the band on it will be your back leg) and proceed into a lunge position with your back knee on the ground. Proceed to drive your hips forward.
Olympic Wall Squat
Loop a band around your knee, bring it around your back, and then loop it around your other knee. Lie on your back and place your feet up on the wall shoulder width apart. Begin to let your knees drive outward slightly. You will notice as you deeply breathe they will further drive outwards.
Gerry DeFilippo: ISSA CPT- CPPS, AAPS. Founder/Owner: Challenger Strength.