DS: Four Week Exercise Program: Week 3 (3-12-18)

Look for updates in BOLD BELOW
You can continue to do Sequence #1 one day and Sequence #2 the second day
I will make adjustments to try to minimize the plantarfascia/mortons neuroma pain
I will try to include some progressions for current program as well under phase 2 or 3 option
Rest between sets in a circuit should be minimal 30sec-1min
Rest after a circuit before starting next circuit can be 1-2 minutes
Each exercise session with include 10 exercises paired in groups of 2 so 5 supersets
I will pair something more power oriented with something lighter
You will do 2 sets of each circuit with a rep goal or time goal listed below the exercise
The second set of the circuit I typically cut reps and time in half, so the first set you want to push yourself to failure or fatigue knowing that the second set you only have to do half
I like some form of light cardio first to get the heart rate up for 8-10min
- This could be:
  - Intervals on the bike (1 minute base pace…75rpm, 1 minute harder pace 85-95rpm)
    - I WOULD STICK WITH THE BIKE AS THIS IS THE LEAST LIKELY TO INCREASE PRESSURE/PAIN ON THE FOOT
  - Intervals on elliptical (similar alternating base pace and fast pace)
  - Agility Circuit doing 30sec intervals of light agility (Some ideas below)
Warm Up to be completed each day (One set of each)
- Self MFR Ball Glute/Piriformis VIDEO and Side Lying IT Band VIDEO
  - 30sec-2 minutes each spot
- Cross Leg Contract Relax Posterior Hip VIDEO
  - 10x each leg
- Bridge Band Around Knees Progression VIDEO
  - No band but same movement
  - 10-15x
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
  - 10-15x
- 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - 5-10x each leg
- Active rotation holding towel/pillowcase…start with 5 rotations to the left followed by 5 rotations from left to the right
- Follow that with progression of movement overhead as depicted below
  - 36) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
Strength Day 1: 2 sets of each pair
- All movements unless otherwise specified should be a slow 3-5 second negative or eccentric
- Circuit #1
  - 162) Single Leg Deadlift VIDEO
    - Goal 8-15 reps
    - If you reach 15 reps, grab a heavier weight and start back at 8 reps and work your way up
    - Just get to where you begin to feel hamstring tension
  - 83) Bear Mountain Climber Speed VIDEO
    - 30-90sec
    - Keep Back very still, don’t bring knees up to close to chest where back moves, notice how still my low back stays
    - THIS MAY LOAD THE FRONT OF THE FOOT AND CAUSE PAIN
    - ALTERNATE FOOT FRIENDLY OPTION BELOW
      - 73.1) Supine Modified V Up VIDEO
      - 8-20 REPS
- Circuit #2
  - 135) Row Band in Lunge/Half Kneel VIDEO
    - Use cable machine, if not available do the row variation below
      - 95) Bent Over Box Row VIDEO
    - Goal: 8-15 reps
  - 136) Press band in Lunge/Half Kneel VIDEO
    - Cable
      - 8-15 reps
      - OR
        
        93.1) TRX Push Up VIDEO
- Circuit #3
  - 151) Goblet/Front Squat VIDEO
    - 8-15 reps
  - 115) Double Leg Bridge Phase 3 VIDEO
    - 8-15 reps…if too easy progress to below
    - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - 118) Single Leg Bridge Phase 5 VIDEO
    - 119) Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- Circuit #4
  - 122) Wall Sit Active/Band Abduction VIDEO
    - 8-15 reps slow on the way back in and never lose tension
    - MAY PROGRESS TO A HEAVIER BAND AS NEEDED
  - 96.2) Weighted Pullover Feet Elevated VIDEO
    - Can be done with a curl bar, Dumbbell or kettle bell
    - 8-15 reps
- Circuit #5
  - 180.1) Physio Ball Kneeling Adductor and Trunk Coordination VIDEO
    - 1-3 minutes
    - This is a great one for trunk control and adductors to burnout at the end
    - Do in a door way or corner, somewhere you can grab onto
  - Heel Raise Edge of Step
    - This is for the plantarfascia pain
    - Much better to load the calf and fascia in a heelraise rather then passively stretch it
    - goal 8-15 reps, if you get to 15, then progress to the next movement down
    - make sure you get all the way up and all the way down, don’t get into single leg and go quickly or decrease how high you go
    - 126.1) Double Leg Heel Raise VIDEO
    - 126.2) Weight Shift Laterally to Increase Load on One Leg VIDEO
    - 126.3) Single Leg Eccentric Load to Full Single Leg VIDEO
    - GOING TOO HIGH INTO THE RAISE WILL LOAD THE AREA OF THE NEUROMA
    - HOLD ON THIS FOR NOW AND CHANGE TO
      - 120.2) Band Plantarflexion/Gastroc Activation VIDEO
        
        STICK WITH A LONGER DURATION IN SHORT RANGE 2-4MINUTES
Strength Sequence #2
- Circuit #1
  - 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
    - 8-15 reps can be kettlebell or dumbbell
    - make sure you avoid arch in low back
  - 90) Band Low Fly VIDEO
    - Can be a cable or a band
    - 8-20reps
    - Engage abdominals prior to forward pull
- Circuit #2
  - 133) Sprinter Lunge VIDEO
    - 8-15 steps each leg
    - Can hold weights in both hands or in one hand only to challenge balance more
      - CHANGE TO
        
        160) Reverse Lunge VIDEO
        
        8-15 REPS SLOW
  - 83.2) Ball Rollout Wall Block VIDEO
    - 8-20 reps
    - use the wall as needed to stay within a range that you can keep abdominal control
- Circuit#3
  - 136) Lat Pull Machine VIDEO
    - 8-15 reps
    - slow eccentric 3-4seconds
  - 92) Full Can/Scaption Supraspinatus VIDEO
    - 8-15 reps
    - Watch low back position
    - Can sit against wall if needed
- Circuit #4
  - Deadlift Regression Prior to returning to weighted (Choose one from below to work on hip hinge
    - 155.2) Hands Back to Band Around Neck VIDEO
    - 155.3) Band Around Anterior Pelvis Drill VIDEO
      - 8-20 reps
      - ADD WEIGHT WITH BAND AROUND FRONT OF HIPS
  - 72.1) Plank Row/Reverse Fly VIDEO
    - Light dumbbells
    - 5-10 reps each arm
    - Can raise up to weight bench height or drop to knees as needed
      - FOOT FRIENDLY OPTION
        
        110) Heels to Butt on Floor Marching Phase 2 VIDEO
        
        8-20 REPS
- Circuit #5
  - 175) Side Step Band Progression VIDEO
    - 8-15 reps SLOW, doing it fast will make it easy
    - Its all about control with this one
      - FOOT FRIENDLY OPTION
        
        174) Sidelying Leg Raise Progression to a Stretch VIDEO
        
        8-20 REPS
  - 121.2) Band 3 Positions PNF D1 Variations VIDEO
    - Get in a narrow lunge stance so you feel a little off balance while doing it
    - 5-10 reps each position