- This week is meant to build on week 1 establishing a daily routine and strength circuits to be completed every other day
- 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
- 98.1) Quadruped Hip Extension progression VIDEO
- Once again a mirror is a good idea
- Self Myofascial Release Options
- You are looking for areas that feel tight/sensitive or more painful on one side of your body
- 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
- 38) Self MFR Ball Glute/Piriformis VIDEO
- 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
- 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
- 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
- progress to
