Phase 4
- Look for updates below in BOLD
- I will adjust the squat position with single arm holds
- I was also mix in some lunge variations that should improve symptoms with the elliptical
- This phase will introduce a couple new options in the daily sequence that involve rotation. As the daily list grows you want to try and pick out 4-5 movements that feel like they are most effective
- Daily Sequence: Complete everyday
- 124) Double Leg Heel Raise VIDEO
- Coordinates abdominal control with the other end of the posterior chain the calf
- 8-20 reps slow
- NEW OPTION:
- Elevated Lunge which allows you to focus on one calf at time while in hip ext stretch
- 127) Step Knee Flexion Intro VIDEO
- 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
- Move slow and controlled, let me know if one side is much tighter then the other
- 2 options
- Choose which ever position feels most comfortable
- 18) Puppy Pose Progression VIDEO
- 8-15 reps
- 18.1) Hands Elevated Variation VIDEO
- 8-15 reps
- 18) Puppy Pose Progression VIDEO
- Choose which ever position feels most comfortable
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Hold each 5 sec, repeat 5-15 reps
- Can also be done in standing
- Posterior hip mobilization (Choose One)
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- 42.1) Cross Leg Contract Relax VIDEO
- Can do either, hold each 5 sec and repeat 5-15x
- NEW OPTION:
- 36.1) Supine Foam Roll Thoracic Extension VIDEO
- Keep this in the upper/mid back
- Try something softer at first like a towel roll or yoga mat
- 5x each position
- 124) Double Leg Heel Raise VIDEO
- Strength Circuit: Every other Day
- Complete the listed time/rep amount, try to go through the circuit 2x (Do exercise #1, then #2, then #3….then repeat the circuit again, the reps may drop the second set due to fatigue)
- 115) Double Leg Bridge Phase 3 VIDEO
- CAN BE DONE ON A BALL OR CHAIR/ELEVATED SURFACE
- 8-20 REPS
- Adding a band may take some pressure off the low back as shown in the video below
- 107.1) Bridge Heels to Butt Band AB Activation VIDEO
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- Do this slowly to avoid tension in low back
- Very light weight to start
- 141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
- CAN USE A BAND OR CABLE
- 8-20 REPS
- 111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
- 8-20 reps
- same as above can add a band in the hands to reduce risk of back pain
- 79.2) Plank With Single Arm Holds High to Low VIDEO
- try for 5-10sec holds each arm, alternating arms for 5-15reps
- Higher the surface=easier
- Pick a height that is a little easy the first time around and we can progress from there
- 149.2) Sink Squat Update VIDEO
- 8-20 reps
- IF THIS IS EASY TRY THE MOVEMENT BELOW
- 8-20 reps
- Single Leg Balance progression
- 30-90sec each foot
- Phase 1:
- Phase 2:
- Row
- 8-20 reps
- 2 options
- Option #1:
- Option #2