- This week is I will start to organize the strength section into circuits
- You will start to have some variety in the workouts so you are not doing the same exercises each time
- Look for updates in BOLD BELOW
- The schedule will be as follows
- Day 1: Daily Sequence + Circuit #1+Circuit #2
- Day 2: Daily Sequence +Circuit #3 + Circuit #4
- Day 3: Daily Sequence
- Day 4: Daily Sequence + Circuit #1+Circuit #2
- Day 5: Daily Sequence + Circuit #3 + Circuit #4
- Day 6: Daily Sequence
- Day 7: Daily Sequence
- Daily sequence
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
- Basic Bridge position
- maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO
- Once again a mirror is a good ideaDaily Routine: Try this especially after activity or before bed
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- Green/Blue 8-20 reps
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Pulling without pain
- Use a mirror again to watch low back position
- SUBSTITUTION
- Strength Circuit
- Complete every other day
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- Circuit #1
- 124) Double Leg Heel Raise VIDEO
- Ankle mobility can be part of the problem
- Use this to activate and stretch your calf
- Goal 8-20 reps
- If able to do 20 reps progress to
- 126) Single Leg Concentric/Eccentric VIDEO
- Gradually progress 8-20 reps each leg
- 126) Single Leg Concentric/Eccentric VIDEO
- HAMSTRING/GLUTE ACTIVATION: (CHOOSE ONE)
- 74) Bear Pelvic Control VIDEO
- Highly recommend using a mirror
- Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
- progress to
- 71.1) Plank With Single Arm Holds High to Low VIDEO
- Begin at a higher surface and progress to lower
- Goal 5-10 sec holds each arm going back and forth with goal of total time 30-90sec…If you get to 90sec go to a lower surface
- Progression:
- 88.1) Side Plank Static Holds VIDEO
- 30-90sec progress to lowest surface that you can achieve at least 30sec
- 88.1) Side Plank Static Holds VIDEO
- progress to
- 124) Double Leg Heel Raise VIDEO
- Circuit #2
- 163.1) Single Leg Deadlift Band Extension VIDEO
- 8-20 reps
- 84.3) Bar Hang March VIDEO
- 8-15reps
- 116.4) Band ER Wave VIDEO
- 5 rotations, 5 waves 1-3x
- 163.1) Single Leg Deadlift Band Extension VIDEO
- Circuit #3
- 56.2) Lying on Weight Bench Pullover VIDEO
- 8-15 reps
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- 8-15 reps SLOW
- 160) Reverse Lunge VIDEO
- 8-15 reps
- 56.2) Lying on Weight Bench Pullover VIDEO
- Circuit #4
- 83) Bear Mountain Climber Speed VIDEO
- 30sec to 2 minutes
- 95.2) Seated Physio Ball I, T Combo VIDEO
- 8-15 reps
- 83.2) Ball Rollout Wall Block VIDEO
- 8-20reps
- 83) Bear Mountain Climber Speed VIDEO
