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Exercise of the Week: Single Leg RDL

8/22/2020

26 Comments

 
One of the most prescribed (and most favorite) exercises I give to patients is the single leg Romanian deadlift.  It is such a well rounded exercise that can be easily progressed and regressed, works on multiple muscle groups, challenges balance, and emphasizes proper lifting mechanics.  I give the SLRDL for most lower limb injuries and even low back pain when appropriate during the course of treatment.

The SLRDL

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Start standing on the leg you are intending to strengthen; knee locked, standing tall, glute engaged.  Opposite leg is in the air with hip and knee bent.
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Next, swing your opposite leg back, maintaining a FLAT BACK and VERTICAL SHIN.  Hold for a second or two.  Return to standing WITHOUT the opposite foot touching the ground.
Repeat 10x 3 sets.  ​Try to not let your swing leg touch the ground throughout the set.

The Details....

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As you tilt forward, make sure your back and pelvis is level with the ground.  You can keep your forearm on your back as a guide.
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Here, I am incorrectly rotating my pelvis as I tilt forward.

Too Easy?? Too Hard??

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Too difficult to keep your balance? Try getting close to a counter or use a foam roll for a little help.  Try just to use a couple fingers for balance.
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Too Easy?? Hold a weight in the hand opposite of your stance leg.
Let me know if you have any questions!
[email protected]
26 Comments
Piet Brouwer
10/7/2020 01:51:53 pm

I am a patient of Dr. Hou, at Webster Orthopedics.
He advised me to have therapy.
Do you have a note from him? And is the therapy virtual or in person?
Thank you,
Piet B

Reply
Jacqueline
12/28/2024 05:17:28 am

My name is Jacqueline Hedges. I never believed I would be cured by a spell caster who specializes in herbal cure and magical spells. I am talking about the help Doctor Odunga gave to me. I have been cured of herpes HPV which has plagued me for over 2 years. I am very happy to tell others that if you want to be cured or get your ex back spells and get pregnant naturally, even financial blessing through lottery, there is only one place to be and that is with Dr Odunga Spell Temple. You should contact him now to help you within 24 hours with your problem at his Email: [email protected] and via Whats App his mobile number +2348167159012.

Reply
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3/20/2025 05:47:55 pm

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Reply
Mavis Wanczyk
5/27/2025 10:40:24 am

Being the winner of a multi-million-dollar lottery certainly is a life-changing event for almost every single lottery winner. My name is Mavis Wanczyk from Chicopee, Massachusetts, the famous Powerball lottery winner of $758 million (£591m). I know many people would wonder how I had won the lottery. Would you believe me if I told you that I did it with spell casting? I met this famous spell caster known as Great Odunga and he was the one who did it for me. As shocking as it was to me, my famous comment to the press was “ I’m going to go and hide in my bed.” Never did I believe that Great Odunga made me wealthy overnight. If you want to have your chance of winning and becoming very wealthy just like me, contact Great Odunga at [email protected] OR Email: [email protected] and WHATS-APP HIM at +2348167159012 and you will be lucky. Thanks for reading and hope to see you at the top


FIX THE FOLLOWING PROBLEMS TO ALL ACROSS THE
GLOBE ON:

Get your ex back spell
Lottery Spell
Love/Reunion Spell
Pregnancy Spell
Protection Spell
Freedom From Prison Spell
Marriage spell
Killing/Revenge spell
Healing/Cure spell


Contact him for any of these today at:
EMAIL: [email protected] OR Call and WHATS-APP HIM +2348167159012

Reply
DAVID EASTERN
6/10/2025 04:05:30 pm

Powerful Love Spells That Work ❤️ Rekindle Your Lost Love WhatsApp: +2349161779461

Hello everyone,
I’d like to take this opportunity to express my heartfelt gratitude to Dr. Jakuta, a powerful spell caster who helped me reunite with my ex-lover after a painful breakup. For six long months, I thought our relationship was over, but Dr. Jakuta’s spell brought us back together. Within 48 hours of the spell being cast, my ex reached out, apologizing for the hurt and promising to make amends. I was overjoyed and welcomed her back into my life. If you’re facing similar relationship challenges or other difficulties, I highly recommend contacting Dr. Jakuta. His spell casting abilities are truly remarkable.
You can reach Dr. Jakuta via WhatsApp: +2349161779461
Email: [email protected]





















Powerful Love Spells That Work ❤️ Rekindle Your Lost Love WhatsApp: +2349161779461

Hello everyone,
I’d like to take this opportunity to express my heartfelt gratitude to Dr. Jakuta, a powerful spell caster who helped me reunite with my ex-lover after a painful breakup. For six long months, I thought our relationship was over, but Dr. Jakuta’s spell brought us back together. Within 48 hours of the spell being cast, my ex reached out, apologizing for the hurt and promising to make amends. I was overjoyed and welcomed her back into my life. If you’re facing similar relationship challenges or other difficulties, I highly recommend contacting Dr. Jakuta. His spell casting abilities are truly remarkable.
You can reach Dr. Jakuta via WhatsApp: +2349161779461
Email: [email protected]

















Powerful Love Spells That Work ❤️ Rekindle Your Lost Love WhatsApp: +2349161779461

Hello everyone,
I’d like to take this opportunity to express my heartfelt gratitude to Dr. Jakuta, a powerful spell caster who helped me reunite with my ex-lover after a painful breakup. For six long months, I thought our relationship was over, but Dr. Jakuta’s spell brought us back together. Within 48 hours of the spell being cast, my ex reached out, apologizing for the hurt and promising to make amends. I was overjoyed and welcomed her back into my life. If you’re facing similar relationship challenges or other difficulties, I highly recommend contacting Dr. Jakuta. His spell casting abilities are truly remarkable.
You can reach Dr. Jakuta via WhatsApp: +2349161779461
Email: [email protected]

















Powerful Love Spells That Work ❤️ Rekindle Your Lost Love WhatsApp: +2349161779461

Hello everyone,
I’d like to take this opportunity to express my heartfelt gratitude to Dr. Jakuta, a powerful spell caster who helped me reunite with my ex-lover after a painful breakup. For six long months, I thought our relationship was over, but Dr. Jakuta’s spell brought us back together. Within 48 hours of the spell being cast, my ex reached out, apologizing for the hurt and promising to make amends. I was overjoyed and welcomed her back into my life. If you’re facing similar relationship challenges or other difficulties, I highly recommend contacting Dr. Jakuta. His spell casting abilities are truly remarkable.
You can reach Dr. Jakuta via WhatsApp: +2349161779461
Email: [email protected]

Reply
Lonita Anslem
6/15/2025 01:59:43 am

I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with pain because I was really in love with my husband. I tried many options and a few people tried to help me without success. As i was surfing the internet one lonely night, i found contact of Dr Ilekhojie whom my instinct instantly told me could help me. He performed the needed work for reconciliation and my husband who has been gone for months returned. Now, we are living happily together again. Anyone that have relationship or marriage problem should reach out to Dr Ilekhojie as he's the solution to all your problems. Here his contact. WhatsApp +2348147400259 or Webpage: https://gethelps.online

Reply
Edna jemenez
7/3/2025 07:48:51 am

Hello greetings to all who read my testimony, this has really worked and I'm proud to testify about it. I saw a post about how a lady got her man back by Doctor OGUN. He helped her get her ex-husband back. My wife divorced me 4 years ago to live with another man and I have tried to let her go but I couldn't so I try to do many things to get her back and she refuses to come back to me. One day I visited a forum looking for tips to get her back and there I saw a woman testifying how Doctor OGUN helped her get her man back after another woman bound him with a spell and Doctor OGUN was the one who helped her. Although I never believed in spiritual work, I reluctantly tried it because I was desperate and I contacted him and explained my problems, to my greatest surprise, Doctor OGUN helped me get my wife back in 7 days and now my marriage is perfect. as he promised. The spell to get your ex back permanently will not only bring back someone you love, but it will also re-unite your lover's feelings so that you will be so happy with that person. My wife now treats me like a king. If you are going through difficulties in your marriage, and I advise everyone, Doctor Ogun is the right man to contact the powerful man, not the fake ones who are online to earn money. Doctor OGUN can help. solve marital problems, restore broken relationships and can also cure diseases like HIV, AIDS, herpes virus, cancer Email. Doctor Ogun [email protected] for help he is trustworthy man

Reply
Stacey Muller
6/21/2025 02:02:30 pm

I met my husband while we were in college. We dated for quite a long time and cohabited and it was all love and bliss while both building our dreams. Things become very awkward when he travelled for a workshop and stayed for 6 months. He changed when he visited and i found out that he was seeing someone else in Ohio and he was serious with her. It broke me because i loved my husband so much and would do anything to have him back to myself alone. I had to reach out to Dr Ilekhojie who helped my aunt in the past and I complied with the instructions he gave me and repaired my marriage. My husband returned last week and i saw a message between him and this lady and he told her to stay away as he wants to focus on our marriage and start having kids. . All thanks to this great Dr Ilekhojie who i met through my aunt. See his details here if you ever need his help. Email: [email protected] or contact his phone number +2348147400259

Reply
Wendy Gunn
6/22/2025 01:20:50 pm

It's an honor to share my testimony with the world. You merit all the accolades that mention you. Lord Meduza has been a gift to me since our meeting online. He is the only one that knows everything about creating spells. I adore him immensely for his kindness, compassion, integrity, and the support he offers to everyone who interacts with him. Without Lord Meduza, I wouldn’t have survived this difficult situation. His magic turned me into a Lottery winner of £177 Million Pounds, transforming my entire life into something beautiful and extraordinary. The numbers he provided for the lottery were transformative, elevating me from grass to grace, and I want to express my eternal gratitude to him. Thank you, sir, for being a source of help to those in need. Anyone who reads this article and requires assistance can reach him via his Email: [email protected] or WhatsApp: +18079072687 as he is unmatched in crafting spells.

Reply
Eric Albrecht
6/22/2025 01:59:31 pm

I had so many little fights and quarrel to get in between the love we had as a family. I was always angry with small things that did not matter. I let my emotions got the best of me and stayed permanently away from her and my kids. Things grew worse when she started seeing another man and I never knew about it. I neglected her and drove her into the arms of another man. I later found out all that has been going on and decided to seek help to fix my marriage. I realized that i was the problem even though it was too late. A friend of mine at work hooked me up with Dr Ilekhojie who assured me that my wife still loves me and wish to return. He helped me performed a reconciliation ritual which fixed our marriage in less than a week. Just as he said, it will restore our lost connection and it did. Thank you Dr Ilekhojie. Hook him up if you have any problems. WhatsApp him on: +2348147400259 or see His Webpage https://gethelps.online

Reply
alvinlees
6/25/2025 07:18:28 am


Are you searching for a real spell caster ?

It is amazing how quickly Dr. Excellent brought my husband back to me.

My name is Heather Delaney. I married the love of my life Riley on 10/02/15 and we now have two beautiful girls Abby & Erin, who are conjoined twins, that were born 07/24/16. My husband left me and moved to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. I have tried many options but he did not come back, until i met a friend that directed me to Dr. Excellent a spell caster, who helped me to bring back my husband after 11hours. Me and my husband are living happily together again, This man is powerful, contact Dr.Excellent if you are passing through any difficulty in life or having troubles in your marriage or relationship, he is capable of making things right for you. Don't miss out on the opportunity to work with the best spell caster.

Here his contact. Call/WhatsApp him at: +2348084273514 "

Or email him at: [email protected] ,

For more information visit his website:https://drexcellentspellcaster.godaddysites.com

Reply
Maud Jorgensen
6/25/2025 01:22:48 pm

Be careful about people who pose as spell casters and here I got scammed by three of them, I lost over $1,570 until a friend directed me to Dr Ilekhojie who performed a reconciliation ritual for me get back the father of my kids after he left us for over 3 months. My ex is fully back and we are living in peace and harmony. Things have improved and I am really happy despite all the money that i lost to people. He only charged me about 350 with which he purchased all that was need and that is all is spent. if you need help, reach out to him and he will help you WhatsApp +2348147400259 or His Webpage https://gethelps.online

Reply
Arlene Brown
6/26/2025 11:54:52 am

It gladdens my heart to be out here to say a word of thank you to Dr Isikolo.  
I never thought I would be able to see my marriage work again despite the fact that everything had already been working against me, Dr Isikolo came to my rescue. I had a problem in my home which made my husband left and I was already pregnant and it became difficult for me to cope without him in my life. His family supported me all along but no one could help reunite us back except Dr Isikolo who responded at the time I needed help the most. He got the problem fixed and my husband returned back home to me just after 48 hours because he was still living in the same city with me. It quite amazing when you find help where you least thought you can get help. Once again thank you Dr Isikolo for all you do to help people in dire need of assistance. His WhatsApp contact on +2348133261196 or review/contact him on his page for more info: https://isikolo-temple.com

Reply
Jeffery Vargas
6/28/2025 06:15:54 am

Hello to everyone around the globe. I'm Jefferey Vargas from Malta. My girlfriend ended our relationship for seemingly no reason and I came to understand that my financial struggles may have contributed to this, as a healthy relationship is difficult without money and aside from God, having more money is often seen as vital. For spellcasting, Lord Meduza is the right person to turn to. My girlfriend left me for another man due to my financial situation, but after connecting with Lord Meduza, he created a spell that not only brought my girlfriend back but also made me a lottery winner of €116 million by providing me with the 6 lucky numbers. Everything feels almost unreal but I assure you this is genuine and it's occurring. My life is incredibly beautiful and I owe my deepest appreciation to Lord Meduza as his efforts are the epitome of excellence.. I strongly encourage everyone here to reach him for help via email: [email protected] or you WhatsApp this number +1 (807) 907-2687.

Reply
Andrew Beckett
6/29/2025 11:40:23 am

I and my wife had a misunderstanding which led to a huge fight and she left home and returned back to her fathers house. I let my emotions got the best of me and stayed permanently away from her. Things grew worse when she started seeing another man and I never knew about it. I tried fixing the problem and getting her to return back home and she never came back. I later found out all that has been going on and decided to seek help to fix my marriage with her which made me contact Dr Isikolo. Just as expected he worked for me and the problem was fixed and I am reunited with my wife. She returned back home just after 48 hours as promised by Dr Isikolo. I am forever indebted to him for fixing the problem I had in my marriage. kindly contact him for fast and urgent Help, Text him on WhatsApp via: +2348133261196 or go through his webpage: https://isikolo-temple.com

Reply
Nora Jackson
6/30/2025 05:33:02 am

I've been attempting to expand my wine business in my hometown in White Plains. For the past 7 years, I do play the lottery in my spare time, but on this blessed day I came across an article about Lord Meduza's spell to win the lottery. I contacted Lord Meduza to see if it would work and after I agreed to his terms and conditions for completing the task for me, he performed his magical powers for me and within 48 hours, he provided me with the numbers I needed to play the lottery, and I followed his directions. I found out at the store that I was the winner of a $105 million jackpot. For a moment I felt uncertain but I looked again and I saw it was real. As I speak to you, My level has been elevated from grass to grace and I've come to know that life is more spiritual and with the Lord Meduza spell you can actually win the lottery. Please assist me in thanking him and his contacts are listed as follows;

WhatsApp: +1 (807) 907-2687
Email: [email protected]

Reply
Olivia Brett
6/30/2025 11:46:35 am

After I and my husband got married, we relocated to another city and we both got jobs and started working and living together happily. We never had any problems until a colleague of his started doing all she can to get my husband’s attention. I never knew all along what was going until he started sleeping out and making excuses. Things got out of control and he eventually stopped attending to my needs. I knew at that point I needed help so I contacted Dr Isikolo and explained everything to him. He told me all that has been going and promised to fix the problems for me which he did. He cast a love reunion spell for me which reunited i and my husband and he started being the man I always loved him to be just after 48 hours Dr Isikolo worked for me. We are both happy now and it would not have been possible if not for Dr Isikolo.  Contact him if you need any help. His website: https://isikolo-temple.com or text him on WhatsApp via +2348133261196.

Reply
Adele Neuman
7/2/2025 11:54:32 am

It gladdens my heart knowing i am able to come out here and tell people about Dr Lukas who fixed the problems i had in marriage and everything he did for me foster the joy and happiness between me and my husband. I was devasted when i almost lost my husband to another woman all because i had some issues with him and unknown to me also, a lady was out there doing everything possible to take my man from me. He actually left home for quite sometime and every effort i made to get him back never yeild any good result. I had to seek help from Dr Lukas who in his goodness swiftly came to my aid and fix the problem i had. My husband is back home to me and my daughter and this is mostly the best thing that has happened to me in a long while. No doubt the result of his works never fails to manifest after 2 days. You can reach out to him via email: [email protected] and also his WhatsApp number +44-7469341745.

Reply
Christopher Morris
7/3/2025 11:38:31 am

I met my wife when I was working and living in Alaska. Ever since we got married, it has been all good till she decided to go for a summit in another state where she met someone who became closer to her and eventually he eloped with her. All my efforts to get back home to me was all in vain and her family did their best to reunite us but nothing worked. Just like everyone else, I came in contact with Dr Isikolo and he eventually did wonders and now my wife is back to me. It was revealed that she was hypnotized by the guy who eloped with her.  I am glad I never let my emotions get the best of me to have ended my marriage with her. Dr Isikolo is a strong spell caster and trust him when he says the results will manifest just after 48 hours. Contact him now if you need any help go to his webpage: https://isikolo-temple.com or text him on WhatsApp via +2348133261196

Reply
Chris Bradley
7/5/2025 12:04:28 pm

Even when I dated my wife for years, cohabited with her and vetted her thoroughly and ensured her family accepted me to part of them, the fact that ferminity is mallaeble came to play out in my marriage. She had some close friends who were single and most are still single till date. They had a huge influence on my wife and that alone always made us had issues. Eventually she left me and i had to seek help from Dr Isikolo knowing he is capable of restoring the love and happiness we shared and to also get her back to me. I complied with everything Dr Isikolo told me and my wife came back home with regrets of paying attention to fake friends and we are happy together again now. You can read about his works on his page: https://isikolo-temple.com or might as well text him via WhatsApp on: +2348133261196

Reply
Alice Barbaneagra
7/7/2025 11:46:00 am

My life is full of happiness because Dr Lukas make me to be happy. What happened to me is not what I can keep only to myself but to also tell the world so that those that have any problem with their relationship or marriage will get their love ones back and been happy once again. I and my lover had some serious issues which leads to our break up, since after then my life has never been the same, I tried all method to get him back. but they were just waste of effort and waste of time. But one day during my search on the internet, I came across someone testimony about Dr Lukas. I contact him and explain my problem to him am still very much surprise till now how he was able to bring back my lover within 48 hours. With this great thing that happened in my life I decided to tell the whole world about this great man called Dr Lukas. if you need help to bring back your ex-lover/ex-husband or you want to have your baby please kindly contact him via email him: [email protected] and also his WhatsApp number +44-7469341745 and I promise you that your lover will definitely come back to you.

Reply
Aliyah Dawson
7/8/2025 11:14:34 am

I have had my fair share of emotional traumas and failed relationships. There is nothing more to life than staying hopeful even when we expect the worse. I was lucky once more when i met my fiancé and he was all that i ever wanted in a man. I was always treated right by him and i had always believed we are ending up together. Unknown to me that devil had struck even before my wishes came through. He was taken from me by another bitch and it was hell for me knowing he had left me. I was so sure that he didn't do so with his clear mind because everything seems award when it occurred. So i had to look for help and I found dr isikolo who revealed to me that my man was hypnotized with charms by the said lady. He worked for me and got my man back to me and now we are back again. I cant be thankful enough knowing everything Dr isikolo promised was fulfilled and knowing the result of his works manifests after 48 hours. No lies about all you will ever hear about him and what he does. Contact him now if need be and be fully assured he wont fail you. Text him on WhatsApp via +2348133261196 or visit his webpage: https://isikolo-temple.com

Reply
Eve Bradshaw
7/9/2025 10:22:50 am

I gave it all i had to make it work in my marriage but he still left me and our kids. His family fought for me and still nothing changed and he left broken and sad. I manage to keep going on with the hope everything will get better for us one day and he will be back to you. He is a great father to the kids and i had great belief i will see him return back to us. I was lucky enough to got in contact with Dr Isikolo who indeed knew how to fix the problem and he did and to my surprise, my husband came back home to me. I am still amazed how it was possible but indeed this true. The result of his work is assured to manifest after 48 hours. My husband returned and i know better Dr Isikolo is truly a honest man anyone can trust. He is good in his job of fixing problems between partner and have them get back together again. You can read about his works on his page: https://isikolo-temple.com or might as well text him via WhatsApp on: +2348133261196.

Reply
Kurtis Williams
7/10/2025 11:42:14 am

I can't say enough to testisfy and give a million credit to Dr Lukas for helping me savage the situation that broke my marriage. My wife parted ways from me on the ground of lies and manipulations that i never did or intended. There was never a time i lost my shield or failed to lead her right but there too many wrong people around her that manipulated to see me less of a man and believe i am not worth her love and submission and that made her left. I did my best and couldn't so i had to contact Dr Lukas who fixed the problems i had with her. Its a thing of joy i have my family back and i so much believe that the joy and happiness will be forever. All this was came through with the help of Dr Lukas and the manifestation of the result of his works never exceeds 2 days. email him via [email protected] or his contact information you might need as well. WhatsApp contact: +44-7469341745

Reply
Brittany Lowery
7/11/2025 10:31:21 am

After being in relationship with him for seven years, he broke up with me, I did everything possible to bring him back but all was in vain. I wanted him back so much because of the love I have for him and I begged him with everything, I made promises but he refused. I contacted a spell caster called DR ISIKOLO that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, and he told me there was no problem that everything will be okay before two days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4pm. My ex called me and we resolved the differences and we are happy together now. Anybody could need the help of the spell caster and you can review his website: https://isikolo-temple.com or call/text him via WhatsApp on: +2348133261196.

Reply
Kurtis Williams
7/14/2025 10:28:24 am

I can't say enough to testisfy and give a million credit to Dr Lukas for helping me savage the situation that broke my marriage. My wife parted ways from me on the ground of lies and manipulations that i never did or intended. There was never a time i lost my shield or failed to lead her right but there too many wrong people around her that manipulated to see me less of a man and believe i am not worth her love and submission and that made her left. I did my best and couldn't so i had to contact Dr Lukas who fixed the problems i had with her. Its a thing of joy i have my family back and i so much believe that the joy and happiness will be forever. All this was came through with the help of Dr Lukas and the manifestation of the result of his works never exceeds 2 days. email him via [email protected] or his contact information you might need as well. WhatsApp contact: +44-7469341745

Reply



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