- This week will try to tailor the daily sequence to some of your current limitations
- It will also provide a progression for various movements so you have options to move to if you feel you are able to
- All updates with be in BOLD
- Daily Routine: Try this especially after activity or before bed
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
- Basic Bridge position
- maintain flat low back
- 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
- Move slowly in and out of light stretch
- 26) Self MFR Quad/Hip Flexor VIDEO
- Avoid doing this on any area that is really sensitive
- It should be uncomfortable but not so much that you feel like you con’t relax
- If this causes any back pin email me
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Pulling without pain
- Use a mirror again to watch low back position
- SUBSTITUTION
- 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
- Strength Circuit
- Complete every other day
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- 124) Double Leg Heel Raise VIDEO
- Ankle mobility can be part of the problem
- Use this to activate and stretch your calf
- Goal 8-20 reps
- If able to do 20 reps progress to
- 126) Single Leg Concentric/Eccentric VIDEO
- Gradually progress 8-20 reps each leg
- PROGRESS TO PLANK PROGRESSION
- Plank Knee to Chest and Hip Extension Progression
- 126) Single Leg Concentric/Eccentric VIDEO
- HAMSTRING/GLUTE ACTIVATION: (CHOOSE ONE)
- 74) Bear Pelvic Control VIDEO
- Highly recommend using a mirror
- Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
- progress to
- 71.1) Plank With Single Arm Holds High to Low VIDEO
- Begin at a higher surface and progress to lower
- Goal 5-10 sec holds each arm going back and forth with goal of total time 30-90sec…If you get to 90sec go to a lower surface
- PHASE 2
- PHASE 3
- 90) Side Plank with Lateral Shift Progression VIDEO
- GOAL IS STILL 30-90SEC
- progress to
- Hip Thrust Progression
- 99) Double Leg VIDEO
- CAN BE DONE WITH BACK ON EDGE OF COUCH/CHAIR/OTTOMAN/COFFEE TABLE
- 8-20 REPS
- PHASE 2
- PHASE 3
- 99) Double Leg VIDEO
- GLUTEUS MEDIUS ACTIVATION
- 174) Sidelying Leg Raise Progression to a Stretch VIDEO
- DO IT SLOW AND TRY TO MAKE SURE YOU KEEP PELVIS FORWARD AND TOE IN
- WOULD LIKE TO KNOW IF ONE LEG IS MORE DIFFICULT THEN THE OTHER
- 8-20 REPS SLOW
- PHASE 2
- 174) Sidelying Leg Raise Progression to a Stretch VIDEO
