JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck/Upper Extremity Related Symptoms: Episode 2: Week 1(12-18-17)

Let’s take a fresh look at your program, trying to keep some of the more important and challenging lower body movements. but focusing on progressing and testing upper body strength/control
Daily Sequence: 8-15 reps of each exercise
Strength Circuit: 3 days per week: First set try to get as many reps as you can for each in the range I listed, second time through 1/2 as many reps or 1/2 the amount of time
- 1/2 Kneel to Low Lunge VIDEO
  - 8-15reps
- Lying Down Weighted Pullover Feet Elevated VIDEO OR Lying on Weight Bench Pullover VIDEO
  - 8-15reps
- Double Leg Bridge Phase 3 VIDEO
  - 8-15reps
- Band 3 Positions PNF D1 Variations VIDEO
  - Want to know if this feels much different comparing side to side
  - 1 rep at each position continuing through as many cycles as possible
  - 3-7 cycles for total of 9-21reps
- Squat Pulses In Short Range VIDEO
  - 30-90sec
- Arm Bar VIDEO
  - Pause on back 5 sec and on side 5 sec
  - Goal: 5-15reps
- Reverse Lunge VIDEO
  - 8-15reps
- Band Extension Deadlift VIDEO OR Off Edge of Bed VIDEO
  - 8-15 reps slow