BB: Lateral Hip and Anterior Thigh Pain, Significant Lack of Hip Extension: Phase 3: Weeks 4-6 (12-18-17)

This phase will add in a new strength sequence that you can do every other day. If you have any pain or issues with the new movements let me know
The new sequence can be done everyotherday
It should be tiring but not increase significant pain
Every Day Sequence
- Abdominal Isometric at Counter/Desk VIDEO
  - Hold each 5 seconds
- Hip Extension Pump More Detail VIDEO
  - I tried to provide some increased detail in this video that I hope you find helpful
- Double Leg Heel Raise VIDEO
  - Move slowly and try to push through your big toe
- Step with Ankle Dorsiflexion VIDEO
  - Goal is to feel some tension in the front of the hip of the leg on the ground
- Hip Extension Over Table/Bed VIDEO
  - Refer to the second half of the video with the foot up on a chair
  - I have a few variations on this one if necessary of you don’t find it to be working
- Standing Foot on Chair/Step VIDEO
  - This should pull quite a bit in the front of your thigh and hip
  - Be careful not to stand up too high and feel discomfort in the low back
  - ALTERNATIVE POSITION
    - Supine Quad Stretch to Hamstring Stretch VIDEO
      - Notice at the end of the video I prop up the head of the table and you may want to start partially sitting up
    - 24.2) Standing Glute max/lumbar VIDEO
      - try this after or before the exercise to see if it helps to decrease tenderness along the back of the hip/back
Strength Sequence: Complete every other day 5-20reps
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - Can be done with feet propped up on chair
- 149) Upper Body Assisted Squat VIDEO
  - Stay in a range short of pain, even if you don’t go very far
- 109) Band Around Knees Progression VIDEO
  - If this causes any pain…try this one to start instead below
    - 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO