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Julie's Garage Gym > Technique Tuesday

FMS Inline Lunge Movement Pattern

What is an Inline Lunge? Why do we assess this movement pattern? How does this relate to the quality of our functional daily movements?   The Inline Lunge Screen places the lower extremities in an inline split-stance position while the upper extremities are in a complimentary reciprocal pattern. This replicates the natural counterbalance the upper […]
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FMS Hurdle Step Movement Pattern

What is a Hurdle Step? Why do we assess this movement pattern? How does this relate to our functional daily movements?   The double to single leg movement pattern is fundamental to our ability to walk. The hurdle step displays control of our center of mass as our base of support change from a double […]
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FMS Deep Squat Movement Pattern

Do you Squat? What’s your available range? How well do you move? Is there pain?   Squats are a basic and highly functional staple of many strength training programs. There are countless variations, modifications and progressions to this fundamental movement. But how do you really know if your body can handle a loaded squat?   […]
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Resistance band exercise for your knees

Use a Resistance Band to Correct Knee Valgus

Knee valgus is also referred to as “valgus collapse” and “medial knee displacement”. It is characterized by hip adduction (femurs collapse inward) and internal rotation (knees tracking inside the frame of foot stance). It can also be referred to as “knee caving” as you descend into a squat or landing after a jump.   How […]
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Range of motion exercises

Lift with your legs, not your back!

More often than not, back injuries are caused by improper lifting. Uncurling the spine while picking up or putting down heavy objects can cause serious long-term damage.   In a previous post, we discussed how to perform a proper hip hinge or deadlift to spare your spine. This week we wanted to show you how […]
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Plank walkout exercise

3 Squat Variations Using BOSU Ball

For this week’s technique Tuesday, we wanted to show you 3 variations of a squat using the BOSU ball. We recommend progressing AFTER you feel confident and safe performing the moves. Wide Stance Floor Squat Mid-stance Squat on Dome Mid-stance Squat on Platform   As always, listen to your body and work within YOUR pain-free […]
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Triceps push-up

Triceps Push-ups: Proper Form vs Common Mistakes

Push-ups are an excellent body weight exercise that targets your entire anterior chain, from your quads and core to your shoulders and chest. It’s true, push-ups aren’t easy, but when you perfect your form, you quickly enhance your upper body strength — all in a single, equipment-free move. Plus, your core also benefits, as you […]
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Julie in gym

Towel Grabs for Plantar Fasciitis

Most of us don’t really think about our plantar fascia until we suddenly wake up one morning with sharp pains in the heel of the foot.  Plantar fasciitis (inflammation to the plantar fascia ligament) is most commonly caused by strain injury causing micro tears to the ligament as it attaches to the heel bone or […]
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Smith machine workout

How to Plank

A Plank is one of the BEST exercises for core stability. If you’ve never tried one, a plank may look easy… almost too easy to be beneficial, but don’t underestimate the challenge. The core stabilization system required to hold a plank involves the transverse abdominis, internal obliques, pelvic floor musculature, diaphragm, transversospinalis, and multifidus. Yes, lots of […]
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