Hopefully you are about to learn a lot these first couple weeks
I want you to make sure you master these movements prior to progressing to the next phase so do this for 1 or 2 weeks depending on how you feel
If it is challenging, stay with this only for the second week
If it feels a little on the easier side, progress to the next sequence for week2
There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
If you jump to the next phase and its not going well, DON’T PANIC
Go back to the previous phase and incorporate one new move at a time
If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
Goals:
Stretch/mobilize flexibility deficits, specifically quad, ankle, hamstring, hip
Activate hamstring/glute
Establish abdominal control to avoid excessive pressure on the low back
Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
NOW….Time to get started
Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
1-2x/day
Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
