Home Workout #7 with Head Athletic Therapist, Derek McLennan

Derek McLennan, B. Kin – AT, CAT(c), Head Athletic Therapist, walks you through a quick home-workout designed for the players.


Bird Dog
A great core stability exercise. Ensure that throughout the movement you’re keeping your core engaged and trying to maintain a neutral position with the pelvis. Begin by assuming the quadruped position (hands under shoulders, knees under hips). You will be moving the contralateral limbs (ex. Left arm and right leg). Reach out as far as you can with both, then bring them back together underneath you touching your elbow to your knee. Repeat for as many reps as you want and do the same on the other side.

Scissor Kicks
This core exercise can be a great one to add in to your regular routine. Begin by lying on your back. Your will lift your legs up and begin the “scissoring” motion. Make sure to keep your toes pulled up to your shins, and maintain and neutral spine by keeping the core engaged. Complete for as many reps as you’d like or do this exercise for time.