- LOOK FOR UPDATES IN BOLD
- Day 1: Daily Sequence + Strength Circuit #1 + Strength Circuit #2 + Strength Circuit #3 (2 sets of each)
- Day 2: Daily Sequence
- Day 3: Daily Sequence + Strength Circuit #4 + Strength Circuit #5 + Strength Circuit #6( 2 sets of each)
- Day 4: Daily Sequence
- Day 5: Daily Sequence + Strength Circuit # 1-6 (1 set each)
- Day 6: Daily Sequence
- Day 7: Rest
- Warm Up Sequence/Daily Sequence
- Strength Day 1: 2 sets of each pair
- All movements unless otherwise specified should be a slow 3-5 second negative or eccentric
- Circuit #1
- 172) Band Around Knees/Ankles Side Step Progression VIDEO
- Slow and controlled side step that you are already doing
- Hold off on the sidelying leg lift
- 60.1) Band LAQ Followed By Isometric Holds VIDEO
- Knee extension machine
- This gives you some guidelines beginning with small range that lessens as you fatigue or an isometric hold of moving the leg is painful
- Goal 8-20 reps followed by a 30-60sec isometric hold
- OR
- 72) Push Up Plank Hip Ext VIDEO
- Do one leg at a time continuously for 30-90sec
- Hip Thrust Progression
- 172) Band Around Knees/Ankles Side Step Progression VIDEO
- Circuit #2
- 135) Row Band in Lunge/Half Kneel VIDEO
- Use cable machine, if not available do the row variation below
- Goal: 8-15 reps
- 136) Press band in Lunge/Half Kneel VIDEO
- Cable
- 8-15 reps
- OR
- Cable
- 161) Reverse Lunge Towel Slide VIDEO
- 8-15 reps each leg
- PHASE 2 OPTION ONCE THE MOVEMENT ABOVE IS LESS CHALLENGING
- 160) Reverse Lunge VIDEO
- 8-15 REPS
- 160) Reverse Lunge VIDEO
- 135) Row Band in Lunge/Half Kneel VIDEO
- Circuit #3
- 151) Goblet/Front Squat VIDEO
- 8-15 reps
- OR Leg press ideally single leg
- You may want to throw in the ball roll on your back or green strap quad stretch prior to leg press or squat
- Once agin remain in a pain free range
- 115) Double Leg Bridge Phase 3 VIDEO
- 8-15 reps…if too easy progress to below
- 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
- 118) Single Leg Bridge Phase 5 VIDEO
- 119) Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- 81) Basics of Bear with Leg Lift VIDEO
- Start with hold…30-90sec…if able to get 90sec without issue, progress to leg lifts alternating legs for 5 sec holds each…8-20 reps
- 151) Goblet/Front Squat VIDEO
- Circuit #4
- 122) Wall Sit Active/Band Abduction VIDEO
- 8-15 reps slow on the way back in and never lose tension
- 96.2) Weighted Pullover Feet Elevated VIDEO
- Can be done with a curl bar, Dumbbell or kettle bell
- 8-15 reps
- 170.6) 1/2 Kneel Clamshell with Band Followed by Hold with Forward Movement VIDEO
- 8-15 reps of the knee pull out and the rock forward
- 122) Wall Sit Active/Band Abduction VIDEO
- Circuit #5
- 86) Standing Press in Lunge and Terminal Stance VIDEO
- Stay in a mini Lunge Position with feet narrow enough that you feel a little off balance
- There are 4 positions
- Try for 8-10 reps for each with slow and controlled reps
- Heel Raise Edge of Step
- Much better to load the calf and fascia in a heelraise rather then passively stretch it
- goal 8-15 reps, if you get to 15, then progress to the next movement down
- make sure you get all the way up and all the way down, don’t get into single leg and go quickly or decrease how high you go
- 126.1) Double Leg Heel Raise VIDEO
- 126.2) Weight Shift Laterally to Increase Load on One Leg VIDEO
- 126.3) Single Leg Eccentric Load to Full Single Leg VIDEO
- Pre Run Drills
- Phase 1
- Phase 2: Band Resisted
- 8-20 reps or for time 30-90sec
- 86) Standing Press in Lunge and Terminal Stance VIDEO
- Circuit #6
- Adductor Activation
- Phase 1
- Phase 2
- 179) Standing Adductor Slide VIDEO
- 8-20 reps
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- 8-20 reps
- 133) Sprinter Lunge VIDEO
- 8-20 reps
- Adductor Activation
