Week Three Program: Your main issues at this point appear to be your quadricep tendon, plantarfascitis, adductor tendon
- Emphasis is to continue to build on the movements in your current program
- The program will set up a progression sequence for the five movements that we have established thus far
- Only progress to the next movement in the list when you feel you can complete 20 reps without pain or significant fatigue
- You should continue to do the tennis ball daily, especially as a warm up to the activities we cover in week one
- The structure will be spelled out below to minimize the risk of significant irritation
- Continue to utilize the tennis ball everyday or the post option below
- Self Myofascial Release Options
- Other Light Movement Options that can be done throughout the day
- Each movement below will include 2 levels of difficulty
- Below is a guideline for how to integrate the more challenging movements but progress at your own pace and if any cause pain hold on that movement and continue with the phase 1 version. Under each day attempt the progression to phase 2 for the movement that includes a phase 2 option. You will notice that I include an additional phase 2 option each day. Only progress if you feel phase 1 is no longer challenging
- Day 1
- Movement #1
- Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
- Phase 2 combines the movements below
- Movement #2
- Double Leg Heel Raise VIDEO
- Regression:
- Movement #3
- Movement #4
- Movement #5
- Movement #1
- Day 2
- Movement #1
- Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
- Phase 2 combines the movements below
- Movement #2
- Movement #3
- Movement #4
- Movement #5
- Movement #1
- Day 3
- Movement #1
- Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
- Phase 2 combines the movements below
- Movement #2
- Movement #3
- Movement #4
- Movement #5
- Movement #1
- Day 4
- Movement #1
- Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
- Phase 2 combines the movements below
- Movement #2
- Movement #3
- Movement #4
- Movement #5
- Movement #1
- Day 5
- Movement #1
- Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
- Phase 2 combines the movements below
- Movement #2
- Movement #3
- Movement #4
- Movement #5
- Movement #1