AS: Low back Pain in Basketball Player/Golfer High School: 3-21-18 UPDATE

I want to start to progress into some controlled rotational movements to mimic golf swing requirements
Make sure you do these very slow and controlled
Initially they will start with resisting rotation and progress into active rotation, let me know if you have any issues
You now have 3 strength circuits, try to do 2 of them every other day
- Ex: Day 1: daily sequence + strength 1 and strength 2
  - Day 2 daily
  - Day 3 Daily + strength 2 and strength 3
  - Day 4 daily
  - Day 4 Daily + Strength 3 + Strength 1
  - Day 5 Daily
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
  - NEW
    - 88) 1/2 Kneeling Pallof Variation VIDEO
      - Start with just the press with no rotation
      - Try for 10-20 reps in all positions
- 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
    - 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
  - 84.2) Bar Hang Knees to Chest VIDEO
    - Goal: 30-90sec
  - NEW
    - DNS-8 Supine Rolling With Activation of Posterior Shoulder and Scapular Stability VIDEO
      - 5-15X SLOW TO EACH SIDE, WATCH WHOLE VIDEO BEFORE DOING IT