- Phase 2:
- This phase with focus on a sequence that mixes 2 easy movements with 2 challenging movements
- Below you will see 2 circuits to complete
- Complete 2 sets of each sequence
- Circuit #1:
- Movement #1: Bridge: easy exercise to loosen up the knee and anterior hip without pain: 10-20 reps
- This meant to be a little easy
- Movement #2: Squat progression
- Each movement gets progressively more challenging
- Only progress from level 1 to level 2 if you are able to do level 1 20 reps without pain
- Level 1: Sink squat
- Level 2:
- Level 3:
- Circuit #2
- Movement #1: Bear Position: pay attention to back position
- Start just holding the position 30sec-90sec….if that is going well try to add alternating leg lifts 5 sec holds on each side for a total of 30-90sec
- Movement #2: Ball Bridge Progression
- 8-20reps
- Level 1:
- Level 2:
- Level 3:
