NH: MPFL tear with resulting knee stiffness in a Wrestler/ Football Player: Phase 1

Important Program Information LINK
This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you ave significant pain the following day, hold on that movement in the next circuit progression
Goals: activate the glute max and med without over activating lumbar paraspinals
- Increase knee flexion and hamstring activation
- Mobilize quads
- Progress single leg stability
Day 1:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
Day 2:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
Day 3:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Band Around Knees Progression VIDEO
  - Band around knees is optional
  - Do it with as deep of a knee bend as comfortable
  - 8-20reps
Day 4:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Band Around Knees Progression VIDEO
  - Band around knees is optional
  - Do it with as deep of a knee bend as comfortable
  - 8-20reps
- Step with Ankle Dorsiflexion VIDEO
  - elevated lunge position
  - 8-20 reps each leg
Day 5:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Band Around Knees Progression VIDEO
  - Band around knees is optional
  - Do it with as deep of a knee bend as comfortable
  - 8-20reps
- Step with Ankle Dorsiflexion VIDEO
  - elevated lunge position
  - 8-20 reps each leg
- Squat Pulses In Short Range VIDEO
  - Stay in a range with no knee pain
  - complete small pulses for 30-90sec keeping the weight on heels
Day 6:
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Band Around Knees Progression VIDEO
  - Band around knees is optional
  - Do it with as deep of a knee bend as comfortable
  - 8-20reps
- Step with Ankle Dorsiflexion VIDEO
  - elevated lunge position
  - 8-20 reps each leg
- Squat Pulses In Short Range VIDEO
  - Stay in a range with no knee pain
  - complete small pulses for 30-90sec keeping the weight on heels
- Pre Run/Walk Single Leg Balance Drill VIDEO
  - 8-20 rep slow each leg
Day 7
- Rest and contact me with your feedback from this week’s test sequence