AS: Low back Pain in Basketball Player/Golfer High School (10-13-17) In office patient

4-6-18 UPDATE LINK for Golf Progression
3-21-18 UPDATE LINK
2-19-18 UPDATE LINK
2-5-18 Update LINK
Updated Program as of 1-29-18
- get a notebook and write down each exercise and the times/reps that you achieve for each
- Subjective Report
  - pain 2-3/10 upon arrival, up to a 4/10 with activity
  - Mild pain with standing thoracolumbar extension
- Cardio can be added every other day, preferably on the non strength days.
  - Start with 15 min bike 5 min treadmill light jog
    - If this goes fine try to stick with it for 2-3x, if there are no issues progress to bike 10 min jog 10 min, then to 15min jog and 5 min bike….then 20 min jog
    - Do not progress until you have done a level 2-3x with no issue
- 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
  - 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
    - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
      - 8-20 reps slow
  - 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
Updated 12-27-17
Cardio can be added every other day, preferably on the non strength days.
- Start with 15 min bike 5 min treadmill light jog
  - If this goes fine try to stick with it for 2-3x, if there are no issues progress to bike 10 min jog 10 min, then to 15min jog and 5 min bike….then 20 min jog
  - Do not progress until you have done a level 2-3x with no issue
Daily Sequence: 8-15 reps of each
- Rocking Hands Elevated Variation VIDEO
  - try this one instead of the typical hands flat on floor
- Step Knee Flexion Intro VIDEO OR 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Hamstring Isometric with Contralateral Leg Raise VIDEO
- Sidelying Thoracolumbar Rotation Stretch VIDEO
- Side Sit with Rotation and Glute Isometric VIDEO
Strength circuits: To be completed 2-3x per week depending on other sports related activities
- Organization
  - Day 1: Circuits 1-3 plus warm up, do first set to fatigue, then second set through each circuit 1/2 as many reps/time
  - Day 2: Warm Up Seqence Only
  - Day 3: Circuits 4-6 plus warm up
  - Day 4: Warm Up Only
  - Day 5: Circuits 1-3 or 4-6 alternating each week
  - Day 6 Warm up Only
  - Day 7: Rest
- Circuit#1
  - 162) Single Leg Deadlift VIDEO
    - 15lbs 8-15 reps, slow on the way down, don’t bend the weight bearing Leg too much
  - 84.1) Physio Ball Knees to Chest/Pike VIDEO
    - 8-20reps slow
  - 206) Frontal Plane Lateral Skater Jumps VIDEO
    - 10-20 soft landing
  - 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
    - 20lbs
    - Goal 8-15reps
  - 203) Broad Jump 2 Feet VIDEO
    - 10-20 jumps
- Circuit #2
  - 84) Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
    - end of video 8-20 reps
  - 115) Double Leg Ball Bridge Phase 3 VIDEO
    - 8-20 reps
  - 94) Band Chops Down and Across VIDEO
    - 8-20 reps each side
- Circuit #3
  - Band pull downs with feet switch with band attached up high
    - 30-90sec
  - 160) Reverse Lunge VIDEO
    - We did this without holding on from kneeling to standing, try holding in like in video for now
      - 8-20 reps
  - 143.1) Low Row Cable Machine VIDEO
    - this can be with a double band around leg of couch or using cable machine
    - be careful with this to feel more tension in the leg then the back
    - 8-20reps
  - 98.2) Double Hip Extension Over Physio Ball VIDEO
    - Goal 8-20reps slow
- Circuit#4
  - 151) Goblet/Front Squat VIDEO
    - 15-20lbs
    - 8-20reps
  - 83) Bear Mountain Climber Speed VIDEO
    - 30-90sec
  - NEW
    - One knee overhead medball throws
      - 30-60sec with each foot in front
- Circuit #5
  - Deadlift Intro VIDEO
    - kettle bell or dumbbell 35-40lbs
    - can hold one side of dumbbel or handle of kettle bell
    - 8-15 reps
  - Side Plank with Lateral Shift Progression VIDEO
    - 30-90sec each side
  - Walking Carry VIDEO
    - 25-30lbs in one hand
    - 60-90sec
  - Lat Pull machine
    - Straight arms in standing
    - Pull down keeping stomach tension
    - goal: 8-15reps
- Circuit#6
  - Floor Push Ups Wide to Close VIDEO
    - each position working in and out reps 10-25
  - Bent Over Box Row VIDEO
    - 25-30lbs
      - 8-15reps
  - Seated Physio Ball I, T Combo VIDEO
    - band 30-90sec alternating the 2 positions
  - 98.2) Double Hip Extension Over Physio Ball VIDEO
    - Goal 8-20reps slow