AS: Low back Pain in Basketball Player/Golfer High School: 2-5-18 UPDATE

Email current status
- 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
    - 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
  - 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
      - New Progression
        
        150) Squat with Forward Reach Band Around Knees VIDEO
    - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
      - 8-20 reps slow
      - NEW Progression
        
        118) Single Leg Bridge Phase 5 VIDEO
    - NEW
      - 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
- Monday Jan, 29: workout with Brad
  
  Tuesday:
  
  Warm Up:
  
  hands elevated rocking – 15
  
  Step Knee Flexion and Hip extension – 15 per leg
  
  Bear with alternating leg lift – 90 seconds
  
  Hamstring Isometric with Contralateral leg raise – 10 per leg
  
  Cross leg at bed isometric – 15 per leg
  
  Wednesday Jan 31:
  
  Warm Up:
  
  hands elevated rocking – 15
  
  Step Knee Flexion and Hip extension – 15 per leg
  
  Bear with alternating leg lift – 90 seconds
  
  Hamstring Isometric with Contralateral leg raise – 10 per leg
  
  Cross leg at bed isometric – 15 per leg
  
  Circuit 1:
  
  Bear Mountain climber – 90 seconds
  
  Pre run/walk band resisted stride – 90 seconds per leg
  
  Side plank – 90 seconds per leg
  
  Bear Mountain climber – 45 seconds
  
  Pre run/walk band resisted stride – 45 seconds per leg
  
  Side plank – 45 seconds
  
  Circuit 2:
  
  Ball rollout: 20 reps
  
  Squat pulses: 80 seconds
  
  Leg bridge on ball: 20 reps
  
  Circuit 3:
  
  Lying down weight pullover 25lbs: 20 reps
  
  Thursday February 1:
  
  Warm Up:
  
  hands elevated rocking – 15
  
  Step Knee Flexion and Hip extension – 15 per leg
  
  Bear with alternating leg lift – 90 seconds
  
  Hamstring Isometric with Contralateral leg raise – 10 per leg
  
  Cross leg at bed isometric – 15 per leg
  
  Friday February 2:
  
  *was not able to complete full workout.
  
  Warm Up:
  
  hands elevated rocking – 15
  
  Step Knee Flexion and Hip extension – 15 per leg
  
  Bear with alternating leg lift – 90 seconds
  
  Hamstring Isometric with Contralateral leg raise – 10 per leg
  
  Cross leg at bed isometric – 15 per leg
  
  Saturday February 3, 2018:
  
  Warm Up:
  
  hands elevated rocking – 15
  
  Step Knee Flexion and Hip extension – 15 per leg
  
  Bear with alternating leg lift – 90 seconds
  
  Hamstring Isometric with Contralateral leg raise – 10 per leg
  
  Cross leg at bed isometric – 15 per leg
  
  Circuit 1:
  
  Bear Mountain climber – 90 seconds
  
  Pre run/walk band resisted stride – 90 seconds per leg
  
  Side plank – 90 seconds per leg
  
  Bear Mountain climber – 45 seconds
  
  Pre run/walk band resisted stride – 45 seconds per leg
  
  Side plank – 45 seconds
  
  Circuit 2:
  
  Ball rollout: 20 reps
  
  Squat pulses: 2 minutes
  
  Leg bridge on ball: 20 reps
  
  Circuit 3:
  
  Wall sit for 1 minute. Didnt have band.
  
  Lying down weight pullover 25lbs: 20 reps