- I have not received any specific updates from you following my last email, so I am going to just progress the program to the next phase of challenging movements
- Let me know if you have any questions with the updated movements
- Updates below are in BOLD
- Daily Routine
- 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
- OR 98) Hip Extension Over Table/Bed VIDEO
- 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
- ITS FINE TO FEEL THIS IN QUAD OR FRONT OF HIP
- Glute activation options (Choose 1)
- Strength Circuit
- Let’s try to split into 3 strength circuits that you can alternate
- We can start to incorporate some progressions into more common gym related movements to see how you do
- Try to mix in one circuit every other day
- 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
- Circuit #1
- 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
- Update
- 127) Step Knee Flexion Intro VIDEO
- 8-20 reps
- 126) Single Leg Concentric/Eccentric VIDEO
- Bridge Progression Physio Ball Choose 1
- THIS CAN BE DONE WITH FEET UP ON EDGE OF A CHAIR OR EDGE OF COUCH WHEN LYING ON THE FLOOR
- 8-20 reps and then progress to next phase once you are able to get 20 reps
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
- 115) Double Leg Bridge Phase 3 VIDEO
- 4-30 Updates
- Only Progress from movements above if you are able to get to 20…then progress to next phase and start at 8 and try to gradually work your way up in reps again
- 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
- 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
- 81) Basics of Bear with Leg Lift VIDEO
- hold each leg lift for 5 sec, alternating legs while maintaining the bear for 30 sec to 2 min
- If there is pain, don’t do the leg lift and just hold the bear position
- 81) Basics of Bear with Leg Lift VIDEO
- Highly recommend using a mirror
- 124) Double Leg Heel Raise VIDEO
- Circuit #2
- 149.1) Squat Pulses In Short Range VIDEO
- 30-90sec in as deep of a squat as comfortable
- Phase 2:
- Hip Thrust Progression
- 99) Double Leg VIDEO
- CAN BE DONE WITH BACK ON EDGE OF COUCH/CHAIR/OTTOMAN/COFFEE TABLE
- 8-20 REPS
- 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
- 4-30 updates phase 2
- 170.1) Wall Sit Clamshell VIDEO
- 30sec to 2 minutes
- 170.1) Wall Sit Clamshell VIDEO
- 174) Sidelying Leg Raise Progression to a Stretch VIDEO
- 149.1) Squat Pulses In Short Range VIDEO
- Circuit #3
- 56.2) Lying on Weight Bench Pullover VIDEO
- A good progression to load abdominals and hip flexor in a stretch position
- 8-15 reps
- 181.4) Weighted Sidebend VIDEO
- Begins to load the stride position in a lunge
- 8-20 reps
- 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
- 8-20 reps slow
- 56.2) Lying on Weight Bench Pullover VIDEO
