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29 Dead Lift

This exercise is great overall core, hip and leg strengthener. The hip hinge component is the building block to the perfect squat and fires the muscles in a way needed for everyday safe movement patterns.

The ACL (anterior cruciate ligament) is one of four ligaments in the knee that provide stability. Originating on the back side of the femur (large thigh bone) and ending on the front side of the tibia (main lower leg bone), it functions to prevent the lower leg from moving back beyond regular standing extension. Football is one of the most common sports where an ACL injury can occur. A typical rehab of an ACL repair takes anywhere from six to nine months and is pretty extensive. One of the most important exercises that will be included at one point in the rehabilitation is the dead lift. This exercise is often performed incorrect. All athletes should consider making the deadlift a part of their normal cross-training routine, as it one of the best functional exercises that can be done.


Shoulder Exercises

03 Sleeper Stretch 04 Scapular Depression 05 No Money 17 TYI Prone Scapular Series 18 External Rotation Sideline 33 Seated Wall Angel

Neck Exercises

04 Scapular Depression 13 Chin Tuck 14 Two Part Neck Stretch 33 Seated Wall Angel

Back Exercises

01 Prone Press Up 02 Single & Double Knees To Chest 15 Abdominal Set 16 Bird Dog 20 Piriformis Stretch 21 Bridges 22 Leg Lock Bridges

Posture Exercises

04 Scapular Depression 05 No Money 13 Chin Tuck 17 TYI Prone Scapular Series 33 Seated Wall Angel

Wrist/Elbow Exercises

06 Wrist Extension Stretch 07 Wrist Flexor Stretch 19 Wrist Extensions

Hip Exercises

08 Side Lying Hip Abduction 09 Clam Shells 20 Piriformis Stretch 21 Bridges 22 Leg Lock Bridges 23 IT Band Stretch 24 Side Plank 25 Plank 27 Squat 28 Back Lunges 29 Dead Lift 31 Kneeling Hip Flexor

Specialty Exercises

30 Dynamic Stretches 32 Active Release Technique (A.R.T) ©

Core Exercises

09 Clam Shells 15 Abdominal Set 16 Bird Dog 21 Bridges 22 Leg Lock Bridges 24 Side Plank 25 Plank 29 Dead Lift 31 Kneeling Hip Flexor

Leg Exercises

10 Active Hamstring Stretch 11 Straight Leg Raise 23 IT Band Stretch 27 Squat 28 Back Lunges 29 Dead Lift

Calf Exercises

12 Eccentric Heel Raises 26 Soleus Stretch 34 Runner’s Calf Stretch

Knee Exercises

10 Active Hamstring Stretch 11 Straight Leg Raise 23 IT Band Stretch 27 Squat

For Runners

09 Clam Shells 10 Active Hamstring Stretch 12 Eccentric Heel Raises 15 Abdominal Set 16 Bird Dog 20 Piriformis Stretch 21 Bridges 22 Leg Lock Bridges 23 IT Band Stretch 24 Side Plank 25 Plank 26 Soleus Stretch 28 Back Lunges 29 Dead Lift 30 Dynamic Stretches 31 Kneeling Hip Flexor 34 Runner’s Calf Stretch