Functional Range Conditioning – Week One

In the past few months, I was able to attend 2 workshops from Functional Range Systems. I am beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, I will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let me know what you think.

Bike Month – Week Five

In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.⁠

Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.

Knee Month – Week Three

This week we will focus on the function of the quad and hip flexors. We will start with a release of our hamstrings and create some space on the posterior part of the thigh so that we are able to fully engage the anterior part of the thigh.

Knee Month – Week One

We are starting a month focused on knee health. A lot of the tweaks and discomfort felt across the top of the knee is due to increased tension put on the patellar tendon due to tight quadriceps. Use this first exercise to release some tension in the quads and free up some space for the patellar tendon.

Weakness in the lateral hip, specifically the glute medius, can also lead to pain on the sides of the knees. Use this exercise to strengthen the side of the hip and helps support the knees.

Home Exercise Program for Knee Stability and Strength

Try this quick and easy at-home exercises to strengthen your hips, knees, and ankles. Help support the knee joint and prevent injury by bringing more mobility and stability to your hips.  Start with these 3 foam roller releases to get the legs moving correctly and then move into the 5 strength moves below to help bring stability to the knee joint and the lower kinetic chain.

Quad Rolling

IT Band Rolling

TFL/Hip Flexor Release

Hip Rotation

Bridge with Leg Raise

Dipping Bird

Squat

Long Lunge to Balance