- Daily Movements
- 24.3) Supine Hip ER/IR Glute MFR Update VIDEO
- 10-15 rocks of the hip at 2-3 spots
- 41.3) Cross Leg AROM with Over Pressure/Isometrics VIDEO
- gentle movement through the range 5-10x
- isometrics hold 5 sec 5x each side
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- 10-15x
- Rotation drills
- Can do the UE rotation by itself like the video below or you can do the 3 part sequence if it feels ok
- 12) Sidelying Thoracolumbar Rotation Stretch VIDEO
- 51.2) Floor 3 Part Warm Up Sidelying, side sit, 1/2 kneel VIDEO
- 24.3) Supine Hip ER/IR Glute MFR Update VIDEO
- Strength Circuits: 5-15 reps for each
- Each Strength Day can include 3-4
- Circuit #1
- Circuit #2
- Circuit #3
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- Control the motion so you don’t go too high
- 173) Side Lying Straight Leg Raise with Wall VIDEO
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- Circuit #4
- 116.3) Band IR Wave VIDEO
- 200) Step Up Progression with Increase In Speed VIDEO
- We did a 12 in box
- Circuit #5
- Circuit #6
- Circuit #7
- 162) Single Leg Deadlift VIDEO
- 10lbs
- Bear Options
- 162) Single Leg Deadlift VIDEO
- Circuit #8
- Circuit #9
- Circuit #10
