- 8-5-20
- Discussed engaging the lateral hip to improve single leg stability and as the hip fatigues how the lower back will have a tendency to tightnen
- 6-24-20
- 6-10-20
- Look for updates below but you should find
- the tall kneel lean back
- bent over bear row
- band pull down deadlift hybrid
- band pec fly lunge from the previous week
- adductor slide
- As this list grows just know I don’t expect you to exercise for more then 30-40minutes so I will start to organize into circuits. You may do 3-4 circuits one day, have a rest day and then do some different circuits the following workout
- Warm Up Movements and movements that can be done everyday
- 18) Puppy Pose Progression VIDEO
- 3-4 deep breaths each time you rock back
- repeat this 5x
- 98.1) Quadruped Hip Extension progression VIDEO
- Hold each 5 sec repat 5-10x each leg
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- Hold 5 sec repeat 10x
- 6) Counter Lumbar Extension Progression VIDEO
- 5-10 gently throughout the day
- 18) Puppy Pose Progression VIDEO
- Strength Circuits: 8-15 reps for each or 30-90sec for each
- Circuit #1
- 64) Tall Kneel Lean Back VIDEO
- Can do either the option above or below
- Can also do the 63) Kneeling Quadricep Activation Butt to Heels VIDEO
- 157) Band Extension Deadlift VIDEO
- 64) Tall Kneel Lean Back VIDEO
- Circuit #2
- Circuit #3
- 179) Standing Adductor Slide VIDEO
- 173) Side Lying Straight Leg Raise with Wall VIDEO (5-13-20)
- slow and don’t lift the leg too high
- 8-15 reps
- This one I gradually progress tpo standing like in the movement below with a band
- 175) Side Step Band Progression VIDEO (5-27-20)
- This one I gradually progress tpo standing like in the movement below with a band
- Circuit #4
- 152.11) Split Squat VIDEO (5-13-20)
- 8-15 reps each leg
- 115) Double Leg Bridge Phase 3 VIDEO
- 8-15 reps
- Progress to single leg options to fatigue
- 118) Single Leg Bridge Phase 5 VIDEO (5-27-20)
- 152.11) Split Squat VIDEO (5-13-20)
- Circuit #5
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- Try this with a light weight, you can hold a DB in each hand or a hevier DB on the sides with 2 hands. Start with 5-10lbs total
- 8-15 reps
- 162) Single Leg Deadlift VIDEO (5-13-20)
- 8-15 reps…if this is going well you can try the version with the band below
- 163.1) Single Leg Deadlift Band Extension VIDEO
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- Circuit #6
- 81) Basics of Bear with Leg Lift VIDEO (5-27-20)
- start with 5 sec…then 10sec…then 15 sec until you get fatigue
- Squat progression
- Phase 1
- 81) Basics of Bear with Leg Lift VIDEO (5-27-20)
- Circuit #1
- Look for updates below but you should find
- 5-27-20 Look for yupdates with todays date. Try to challenge single leg control so we can identify how one leg feels compared to the other
- 5-13-20
- Look for updates below with the date next to the new movements. The new movements will go in the evryother day list
- 5-1-20
- Updates: Keep monitoring the leg symptoms you are getting. They seem to be worsened by sitting and forward bending motions. I want to make sure the movements we are doing are not significantly increasing those symptoms. Since they seem to be worse when you bend forward, sometimes moving in the opposite direction is helpful to reduce those symptoms
- Update program is below: The bold movements can be done daily, other movement can be done every other day
- Sequence
- The movements not in bold can be done 1x every other day 2 sets of each. Do them as a circuit so go from one movement to the next and then go back through circuit again
- 18) Puppy Pose Progression VIDEO
- 3-4 deep breaths each time you rock back
- repeat this 5x
- 6) Counter Lumbar Extension Progression VIDEO
- 5-10 gently throughout the day
- 98.1) Quadruped Hip Extension progression VIDEO
- Hold each 5 sec repat 5-10x each leg
- 173) Side Lying Straight Leg Raise with Wall VIDEO (5-13-20)
- slow and don’t lift the leg too high
- 8-15 reps
- This one I gradually progress tpo standing like in the movement below with a band
- 175) Side Step Band Progression VIDEO (5-27-20)
- This one I gradually progress tpo standing like in the movement below with a band
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- Hold 5 sec repeat 10x
- 152.11) Split Squat VIDEO (5-13-20)
- 8-15 reps each leg
- 115) Double Leg Bridge Phase 3 VIDEO
- 8-15 reps
- Progress to single leg options to fatigue
- 118) Single Leg Bridge Phase 5 VIDEO (5-27-20)
- 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- Try this with a light weight, you can hold a DB in each hand or a hevier DB on the sides with 2 hands. Start with 5-10lbs total
- 8-15 reps
- 162) Single Leg Deadlift VIDEO (5-13-20)
- 8-15 reps…if this is going well you can try the version with the band below
- 163.1) Single Leg Deadlift Band Extension VIDEO
- 81) Basics of Bear with Leg Lift VIDEO (5-27-20)
- start with 5 sec…then 10sec…then 15 sec until you get fatigue
- Squat progression
- Phase 1
- 4-22-20
- Discussed basic Sequence of movements to improve muscle activation and light sel ftrunk elongation to redcue compression and shift of posture seocndary to scoliosis
- I know we looked at some other movements but lets start with thje seuence below and then we can revisit some other more challengin positions during our next session
- Initial Basic Sequence
- This can be done 2-3x per day and should be used as a warm/cool down for more strenupus activities
- 18) Puppy Pose Progression VIDEO
- 3-4 deep breaths each time you rock back
- repeat this 5x
- 98.1) Quadruped Hip Extension progression VIDEO
- Hold each 5 sec repat 5-10x each leg
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- Hold 5 sec repeat 10x
- Throughout the day
- focus on postural correction we discussed when sitting
- 54.1) Standing Posts and Shelf/Sitting Press Down/Breathing VIDEO
- I show this in a variety of postions so he can be done in multiple ways thorughout the day