DV: R Low Back Pain in Judo/Jujitsu/MMA Instructor Program Update (11-19-18, 12-3-18, 12-10-18. 1-14-19)

  • Daily Sequence
    • Lying on your Right side breathing (5-10 reps)
    • Hands and knees
      • Rocking: 5-10x
      • Deep Breaths in the hands and knees position (5-10 breaths)
  • Strength Sequence: Go through 2-3x
    • Weighted Pullover feet elevated
      • FEET IN THE AIR NOW
      • 8-20 reps
    •  Squat
      • Move in and out of Squat as deep as comfortable( 8-20 reps)
        • We did this at the rope and you go as deep as comfortable with hands up high, don’t hold just move in and out
      • Breathe in the squat (5 deep breaths)
    • Bear
      • ADD LEG LIFTS
      • Hold 30-90sec
    • Band  Down on One Knee Pull In
      • 8-20 reps slowly
    • Walking Lunge
      • 2 laps
      • REPLACE WITH REVERSE LUNGE HOLDING ROPE
    • Feet Elevated Bridge
      • 8-20 reps
    • Step Punch With band
      • 8-20 reps each side
    • LOW LUNGE
      • DO EXTRA ON THE WEAKER SIDE
      • HOLD EACH 5 SEC
      • 5-15 REPS