Foundational Exercises
Foundational exercises were a concept I learned during my internship at b Project under the mentorship of Brad Jones.
The exercises include:
- Wall sits and Long sits
- Prone
- Reverse / Flat (Supine)
- Bug
- Seated
- Plank / Hands-Knees contact
- Hemi
- Shoulder Ts
- Shoulder Ws
- Shoulder Ys
- Deadlifts
- Squats
- Single leg stability
Long Sitting
Wall sits are a form of long sitting, but are modified and regressed by using the wall as a cue and balance aide.
Prone
Deadlifts
Squats
Recovery Exercises
- Rear straight leg table Exercise
- Posterior hip table exercise
- Anterior knee table exercise
- Posterior straight leg DF wedge
- Anterior hip + Hip wedge
Rear straight leg table Exercise
- Straighten torso
- Squeeze lead leg straight and bring the toes towards you
- Hip pivot lean into stretch
Align your trunk to hinge at the hip1
Dosage: 2x30s
Posterior hip table exercise
The posterior hip table exercise is purpose built for increasing/maintaining the range of the deep hip stabilizers1.
- Sit on the table’s surface so that your ipsilateral hip and foot are supported.
- Align your torso and keep it straight while leveling your hips.
- Add hip rotation pivot to increase the stretch
Align your trunk and level hips to surface
Dosage: 2x30s
Anterior knee table exercise
The anterior knee table exercise assists in improving or maintaining available range of motion to the anterior hip and knee1. If you are performing it correctly, you should feel a stretch down the front of your thigh.
- Hook ankle on edge of stretching surface
- Align your foot, knee, and hip to the floor
- Squeeze the buttocks and abdomen (pull the naval towards your spine) to stabilize the torso
- Lean backwards and pivot your knee into a stretch
Create a straight line from the shoulder to your knee.
Perform Daily 2x30s
Posterior straight leg DF wedge
The DF wedge also known as the “calf wedge position” refers to when the toes are wedged upwards, resulting in increased dorsiflexion. You should feel a stretch behind the knee when performing this correctly.
- Bend ankle on stretching surface
- Squeeze knee straight
- Load weight over leg stacking the hip, knee, and ankle into stretch
Align hips over stretching leg
Dosage: 2x30s daily
Anterior hip + Hip wedge
The the anterior hip exercise in the hip wedge position is designed to improve the range of motion at the front of the hip. This stretches multiple structures and the most stretched structur will vary by which region is tightest.
This exercise is similar to the anterior knee table exercise. The key difference is that the Anterior hip + Hip wedge pivots at the hip whereas the anterior knee table exercise pivots at the knee.
- Squeeze your buttocks and abdominals to align your torso
- Create a straight line from the shoulder to your knee
- Lean body forward into a stretch
Align hips over stretching leg
Perform 2x30s daily
Deadlift and Squat
The main difference between the standard deadlift and squat are the hip hinge1.
Markers
- Bar path
Bar path
The bar should follow a perfectly vertical path during the movement.