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Duck Dive
Welcome
Introduction to Duck Diving Course... (1:35)
Duck Diving Movement Screen
Step 1: Range of Motion Drills
Range of Motion Drills.. Why?? (0:48)
Range of Motion: Asymmetrical Lumbar Extension (0:57)
Lumbar Spine Range of Motion: Asymmetrical Flexion (1:03)
Range of Motion Hip Flexion and Extension (0:28)
Thoracic Spine and Shoulder Blade Mobility (0:50)
Range of Motion: Elbow Flexion/Extension and Posture (1:39)
Range of Motion: Ankle Dorsiflexion (1:43)
Range of Motion: Knee Flexion (0:57)
Stretching, Self Soft-Tissue and Joint Mobilization... What are the Goals
Purpose and Goals of Stretching (1:05)
What is Self-Mobilization?? (0:58)
It's All Connected.. (1:38)
Low Back and Hip Stretches
Knee to Chest-Glut and Low Back (0:41)
Assisted Hip Flexor Stretching (0:55)
Self Hip Mobilization: Sport Cord Mobilization (0:53)
Self-Hip Distraction (0:59)
Neck, Mid Back, and Shoulder Stretching and Mobilization
Neck Flexor Stretches (1:04)
Neck Extensor Stretch (0:19)
Stretching: Neck- Upper Trap and Levator Scapulae (0:52)
Shoulder Flexion Stretching-Wall Crawl (0:47)
Mid Back/ Thoracic Spine and Shoulder Blade Stretching
Self Mobilization: C-T Junction (0:40)
Thoracic Mobility: Self Mobilization- Book Opener (0:47)
Elbow and Wrist Stretches
Stretching: Forearm Muscles and Wrist-Flexion and Extension (0:53)
Stretching: Forearm and Wrist- Supination and Pronation (0:42)
Elbow Flexion and Extension-Soft Tissue Mobilization (0:46)
Knee and Ankle Stretches
Ankle Dorsiflexion Stretching (0:55)
Knee Stretching (0:48)
Self Mobilization: Knee Flexion with Strap or Towel (0:55)
Self Mobilization: Dorsiflexion with Mobilization Belt (1:03)
Motor Control and Postural Education
What is Motor Control and Postural Education? Why is it Important? (1:08)
Motor Control: Assisted Shoulder Flexion with Resistive Band (0:50)
Motor Control: Thoracic Extension and Rotation in Quadruped (0:43)
Motor Control: Unilateral Hip Hinge (1:04)
Strengthening: Upper Quadrant and Upper Extremities
Prone "WITY" on Ball (0:43)
Shoulder Blade Rows, Elbows Straight (0:31)
Strengthening: Shoulder Blade Rows- Elbows Bent (0:37)
Strengthening: Forearm Strength (1:16)
Strengthening: Lower Quadrant and Lower Extremities
Strengthening: Lateral Hip Muscles- Clam Exercise (0:34)
Strengthening: Glut Sets (0:51)
Strengthening: Glut Bridges (0:46)
Band Walks (1:57)
Eccentric Calf Raises (0:50)
Strengthening and Dynamic Stability
What Is Dynamic Stability and Strengthening? Why Bother? (1:03)
Shoulder Strength and Dynamic Stability: Ball Walk Outs (0:35)
Dynamic Stability: Eccentric Lat Control with Hands on Foam Roller (0:49)
Strength: Trunk and Core: Push-outs with Forearms on Ball (1:00)
Strengthening: Bridge with Shoulders on Ball- Trunk and Hip Extensors (0:35)
Strength: Trunk and Hips: Plank on BOSU with Hip Extension (0:35)
Asymmetrical Dynamic Stability Drills with Bosu (1:30)
Product Recommendations
SUGA Yoga Mats
Cardiovascular Health- Surfing meets or beats the American Heart Association Recommendations
Heart Rate Monitor
What Is Dynamic Stability and Strengthening? Why Bother?
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