AS: Low back Pain in Basketball Player/Golfer High School: 2-19-18 UPDATE

Daily Sequence: 10-15 reps of each
- 18.1) Hands Elevated Childs Pose Variation VIDEO
- 23) Step Knee Flexion and Hip Extension VIDEO
- 81) Basics of Bear with Leg Lift VIDEO
  - alternating leg lifts for 60-90sec
- 116) Hamstring Isometric with Contralateral Leg Raise VIDEO
- 43.1) Cross Leg at Table/Bed Isometric VIDEO
  - This one is a little different so watch the video
Strength: Complete all circuits 3-4x per week alternating with cardio days
- Circuit #1: 2 sets, second set half the time as first set
  - 83) Bear Mountain Climber Speed VIDEO
    - Do it slow
    - 30-90sec
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
    - 30-90sec
    - PROGRESS TO
      - 162) Single Leg Deadlift VIDEO
        
        8-15 REPS
  - 90) Side Plank with Lateral Shift Progression VIDEO
    - 30-90sec
    - Progress to floor as able with subtle shift of pelvis as in video
      - Let me know what time you get to
      - PROGRESS TO
        
        136) Press band in Lunge/Half Kneel VIDEO
        
        BAND OR CABLE
- Circuit #2
  - 84) Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
    - end of video
    - 8-20reps
  - 149.1) Squat Pulses In Short Range VIDEO
    - 30-2minutes
    - PROGRESION
      - 150) Squat with Forward Reach Band Around Knees VIDEO
        
        PROGRESSION
        
        151) Goblet/Front Squat VIDEO
  - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - 8-20 reps slow
    - NEW Progression
      - 118) Single Leg Bridge Phase 5 VIDEO
  - 84.1) Physio Ball Knees to Chest/Pike VIDEO
    - 8-20 reps
- Circuit #3
  - 95.1) Wall Sit Active/Band Abduction VIDEO
    - 30-90sec
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
    - 20-25# 8-20reps
  - 157) Band Extension Deadlift VIDEO
    - 8-20 reps
  - New
    - 84.2) Bar Hang Knees to Chest VIDEO
      - Goal: 30-90sec