DKA: Lateral Hip Pain/Glute Med Tendinopathy and Low back Pain: Month 2 Week 2 (6-25-18)

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Day 1: Daily Sequence + Strength Circuit #1 + Strength Circuit #2 (2 sets of each)
Day 2: Daily Sequence
Day 3: Daily Sequence + Strength Circuit #3 + Strength Circuit #4( 2 sets of each)
Day 4: Daily Sequence
Day 5: Daily Sequence + Strength Circuit # 1-5 (1 set each)
Day 6: Daily Sequence
Day 7: Rest
Warm Up Sequence/Daily Sequence
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
  - 172) Band Around Knees/Ankles Side Step Progression VIDEO
    - Slow and controlled side step that you are already doing
    - Hold off on the sidelying leg lift
  - 60.1) Band LAQ Followed By Isometric Holds VIDEO
    - Knee extension machine
    - This gives you some guidelines beginning with small range that lessens as you fatigue or an isometric hold of moving the leg is painful
    - Goal 8-20 reps followed by a 30-60sec isometric hold
      - OR
      - 72) Push Up Plank Hip Ext VIDEO
        
        Do one leg at a time continuously for 30-90sec
  - Hip Thrust Progression
    - 99) Double Leg VIDEO
    - 100) Single Leg VIDEO
      - 8-15reps
- 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
  - 161) Reverse Lunge Towel Slide VIDEO
    - 8-15 reps each leg
- Circuit #3
  - 151) Goblet/Front Squat VIDEO
    - 8-15 reps
    - OR Leg press ideally single leg
    - You may want to throw in the ball roll on your back or green strap quad stretch prior to leg press or squat
    - Once agin remain in a pain free range
  - 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
  - 81) Basics of Bear with Leg Lift VIDEO
    - Start with hold…30-90sec…if able to get 90sec without issue, progress to leg lifts alternating legs for 5 sec holds each…8-20 reps
- Circuit #4
  - 122) Wall Sit Active/Band Abduction VIDEO
    - 8-15 reps slow on the way back in and never lose tension
  - 96.2) Weighted Pullover Feet Elevated VIDEO
    - Can be done with a curl bar, Dumbbell or kettle bell
    - 8-15 reps
  - 170.6) 1/2 Kneel Clamshell with Band Followed by Hold with Forward Movement VIDEO
    - 8-15 reps of the knee pull out and the rock forward
- Circuit #5
  - 86) Standing Press in Lunge and Terminal Stance VIDEO
    - Stay in a mini Lunge Position with feet narrow enough that you feel a little off balance
    - There are 4 positions
      - Try for 8-10 reps for each with slow and controlled reps
  - Heel Raise Edge of Step
    - 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