DS: Four Week Exercise Program: Week 1 (2-26-18)

This week will set up an exercise sequence to do 2x in the week
You did mention some issues with plantarfascia pain so I will incorporate some movements to address that which i will mention under the exercise given
Each exercise session with include 10 exercises paired in groups of 2 so 5 supersets
I will pair something more power oriented with something lighter
You will do 2 sets of each circuit with a rep goal or time goal listed below the exercise
The second set of the circuit I typically cut reps and time in half, so the first set you want to push yourself to failure or fatigue knowing that the second set you only have to do half
I like some form of light cardio first to get the heart rate up for 8-10min
- This could be:
  - Intervals on the bike (1 minute base pace…75rpm, 1 minute harder pace 85-95rpm)
  - Intervals on elliptical (similar alternating base pace and fast pace)
  - Agility Circuit doing 30sec intervals of light agility (Some ideas below)
Warm Up to be completed each day (One set of each)
- Self MFR Ball Glute/Piriformis VIDEO and Side Lying IT Band VIDEO
  - 30sec-2 minutes each spot
- Cross Leg Contract Relax Posterior Hip VIDEO
  - 10x each leg
- Bridge Band Around Knees Progression VIDEO
  - No band but same movement
  - 10-15x
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
  - 10-15x
- 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - 5-10x each leg
- Active rotation holding towel/pillowcase…start with 5 rotations to the left followed by 5 rotations from left to the right
- Follow that with progression of movement overhead as depicted below
  - 36) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
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
  - 162) Single Leg Deadlift VIDEO
    - Goal 8-15 reps
    - If you reach 15 reps, grab a heavier weight and start back at 8 reps and work your way up
    - Just get to where you begin to feel hamstring tension
  - 83) Bear Mountain Climber Speed VIDEO
    - 30-90sec
    - Keep Back very still, don’t bring knees up to close to chest where back moves, notice how still my low back stays
- Circuit #2
  - 135) Row Band in Lunge/Half Kneel VIDEO
    - Use cable machine, if not available do the row variation below
      - 95) Bent Over Box Row VIDEO
    - Goal: 8-15 reps
  - 136) Press band in Lunge/Half Kneel VIDEO
    - Cable
      - 8-15 reps
      - OR
        
        93.1) TRX Push Up VIDEO
- Circuit #3
  - 151) Goblet/Front Squat VIDEO
    - 8-15 reps
  - 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
- 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
- Circuit #5
  - 180.1) Physio Ball Kneeling Adductor and Trunk Coordination VIDEO
    - 1-3 minutes
    - This is a great one for trunk control and adductors to burnout at the end
    - Do in a door way or corner, somewhere you can grab onto
  - Heel Raise Edge of Step
    - This is for the plantarfascia pain
    - 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