Phase 4:
- Try the organization I have listed below
- You will see some updates to your program below in CAPITAL LETTERS
- DAY 1 : STRENGTH CIRCUIT #1 (2 SETS) AND DAILY MOVEMENTS
- DAY 2: DAILY MOVEMENTS
- DAY 3: STRENGTH CIRCUIT #2 (2 SETS) AND DAILY MOVEMENTS
- DAY 4: DAILY MOVEMENTS
- DAY 5: STRENGTH CIRCUITS #1 AND #2 1 SET OF EACH + DAILY MOVEMENTS
- DAY 6: DAILY MOVEMENTS
- DAY 7: REST DAY/DAILY MOVEMENTS
- THIS WEEK WILL PROVIDE A FEW UPDATES/PROGRESSION OPTIONS
- Light movements that I call “Daily Sequence”
- This is a sequence that is all about light movement and muscle activation
- It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
- I will continue to give you some alternative options over the next few weeks to include in this sequence
- The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
- You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
- There is something called the “5 Tibetan Rites” that had a great impact on me
- Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
- I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
- This sequence should be brief and take only 5-10 minutes at the most
- I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
- Strength Circuits
- These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
- Your goal with this is to feel muscle tension and hopefully fatigue
- Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
- When your body fatigues, you may start to get pain and that is your cue to stop
- Pay attention to what you feel later that day and the next day
- Mild pain is alright as long as it goes back to baseline within 24 hours
- If pain is more severe you have a couple options
- 1) Ice right after to minimize inflammation
- 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
- In my mind, most exercises can be made painful or not painful by the way that you go about it
- Example: If I give you a squat variation, there are many ways to decrease risk of pain
- Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
- Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
- Light movements that I call “Daily Sequence”
- Daily Sequence: Complete everyday
- Self Myofascial Release Options, press on any area that feels tender, especially if it is worse on the painful side
- Focus on areas that feel more sensitive on the problem side
- spend 30sec to 2 minutes on each tender spot as discussed in the video
- Self MFR Quad/Hip Flexor VIDEO
- Side Lying IT Band VIDEO
- 38) Self MFR Ball Glute/Piriformis VIDEO
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Full active knee motion with very little pressure on the knee
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- One of my favorite quad mobilizations
- This one has 3 parts so shoot for 10-15 for each part
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- NEW:
- POSTERIOR HIP MOBILIZATION
- Self Myofascial Release Options, press on any area that feels tender, especially if it is worse on the painful side
- Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
- First time through, try for just one set, if that goes well you can go through it 2x on strength day
- Circuit #1
- Bridge Progression Physio Ball Progression (Choose 1)
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
- 114.1) Straight Leg Bridge Gradual Integration of Bent Knee Phase 3 VIDEO
- 115) Double Leg Bridge Phase 4 VIDEO
- 117) Double Leg Bridge With Hamstring Curl Phase 5 VIDEO
- 118) Single Leg Bridge Phase 6 VIDEO
- 119) Single Leg Bridge With Hamstring Curl Phase 7 VIDEO
- Goal is 8-20 reps…if you achieve 20 slowly then progress to next level and start at 8
- Heel Raise Progression at Wall (Choose 1)
- Sidelying Leg Raise Progression to a Stretch VIDEO
- Make sure you feel this in the right place
- Goal 8-20 reps
- PHASE 2:
- 175) Side Step Band Progression VIDEO
- 8-20 REPS
- 175) Side Step Band Progression VIDEO
- Bridge Progression Physio Ball Progression (Choose 1)
- Circuit #2
- Hip Extension/Glute Max Progression(Choose 1)
- 81) Basics of Bear with Leg Lift VIDEO
- Begin with holding bear position for 30-90sec then progress to leg lifts for 5 sec holds
- If this causes knee pain, try the alternative below with straight legs
- 72) Push Up Plank Hip Ext VIDEO
- OR the Option Below
- Hip Thrust Progression
- 99) Double Leg VIDEO
- 100) Single Leg VIDEO
- Can be done with back on a weight bench
- 8-20 reps
- SQUAT PROGRESSION (CHOOSE 1)
- PHASE 1:
- 149.1) Squat Pulses In Short Range VIDEO
- 30SEC TO 2 MIN
- 149.1) Squat Pulses In Short Range VIDEO
- PHASE 2
- 149) Upper Body Assisted Squat VIDEO
- 8-20 REPS SLOW
- 149) Upper Body Assisted Squat VIDEO
- PHASE 1: