Exercise | 2 min | Sports Training, Injury Prevention & Management, Baseball, Golf, Tennis, Lacrosse
Spondy Injury Maintenance Exercise: Single Leg RDL with Rotation
This exercise maintains core stability and balance to support spinal control.
Instructions: Stand staggered stance with one leg in front and one leg in the back, maintaining your balance. Hold a light kettlebell in opposite hand of the front leg. Hinge hips back into an RDL, reach the KB toward the outside of the front toes, keeping your back flat and belly tight. On the way up, you are going to add a row with the kettlebell, maintaining balance and a tight core.
Reps: 3 sets × 10 reps per side
- Training library: Access drills, workouts, and expert-led sessions.
- Holistic development: Learn about mental performance, nutrition, & more.
- Parent hub: Equip yourself to navigate your athlete’s biggest moments.
Train anywhere. Life is busy. Training & development should fit into it.
100+ hours
Expert-led videos to improve performance and potential
50+ articles
Easy-to-follow articles from sports performance and recruiting experts
Self-paced
Access so your athlete can train on their schedule
1:1 Coaching
Priority access to upgrade into personalized 1:1 coaching
Develop the complete athlete
Talent isn’t enough. The best athletes train how they think, how they prepare, and how they recover. We’ve focused on the areas that matter most for student-athletes today, so your family can spend less time guessing and more time growing.
Mental Edge
Your athlete will learn the exact visualization, focus, and mindset tools used by elite competitors, so when the pressure is on, they don’t shrink.
Smart Fueling
Help your athlete understand nutrition, hydration, energy and recovery systems, so they stay strong, energized, and ready to compete in any sport.
Sports Training
Develop speed, power, and endurance with purpose-driven training, plus injury prevention and recovery strategies to stay in the game.
College Recruiting
We break recruiting down into a clear, proven roadmap, so your athlete stands out, and you know exactly what steps to take next, including NIL guidance.
See what's possible with IMG Academy Essentials.