Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Variation: Can add weight to the leg you are squating with
Instructions:
1. Allow for natural articulation in ankles, do not grip with toes
2. Inhale, hips back, keep knees behind the toes dropping into desired squat position. Keep the knees apart
3. Exhale, chest up, pushing back into standing position
Instructions:
1. Allow the ankle to articulate naturally, do not grip with toes for balance
2. Exhale, pushing from a squat position, emphasis on the foot that is on the ball
3. Harder variation: Dumbells/Barbells or overhead Medicine ball movement
Instructions:
1. Allow for the ankle to articulate naturally, do not grip with the toes for balance
2. Exhale, emphasis on pushing with the foot that is on the ball
3. Maintain balance for a few seconds before returning into the squat position
4. Harder variation: holding onto dumbell, weight is on the same side of the foot that is on the ball
Instructions:
1. Place the top of foot on a 6-24″ box, & hop out to position the knee at a 90 degree bend with flexion
2. Exhale, engaging core, and squating to the desired depth assigned
3. Inhale to standing position.
4. Relax the back leg and put the focus on pushing thru the heel of the forward foot
5. Harder variations: Dumbell/Barbell
Instructions:
1. One foot on disc, one foot on slide board or disc
2. Inhale, correct squat technique, keeping the weight over the foot on the dyna disc and allowing the opposite leg to slide out straight
3. Exhale, pushing into the foot on the disc and engaging the inner thigh of the straight leg back to standing position
4. Harder variation: hold weight on same side of the leg on the disc
instructions:
1. Standing on 2 discs, Inhale on the beginning of the squat, hips back, knees out to engage the external rotators of the hip
2. Exhale as you come back to standing position switching the weight position
3. 4 Positions: Right arm to the side, Right arm in front, Left arm in front, Left arm to the side = 1 repetition
Instructions:
1. Start with weight at shoulder height on the same side as standing leg.
2. Inhale, core tightens into a lateral squat
3. Exhale, engage the foot that is on the disc to come back to a balanced 1 leg standing positon, toes relaxed
Instructions:
1. Place the ball in the middle of the back. Feet are out in front with an open stance, toes angled out at a 45-degree angle.
2. Inhale as you begin the squat, allow the hips to track back, knees are back away from the toes and angled out, pressure is thru the heels. Complete range of motion is when knees are bent at 90 degrees.
3. Exhale as you push thru your heels, keeping the knees open to allow for activation of the glutes
Instructions:
1. Start in a squat position with chest up and vision looking up on the wall. Using a fitball for beginners and progressing to a medicine ball for more advanced movements.
2. Breathing for this exercise should be continuous and not be held. Utilize the strength in the legs to throw the ball. Utilize proper squat technique when pushing and catching the ball off the wall.
3. As you fatigue the focus should remain on pushing the ball with the force of the legs trying not to compensate with the arms
Stagnation Therapy 