- Daily Sequence: 10-20reps of each one set
- Activate the Core Without Pain VIDEO
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- Hip Extension
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Keep foot supported for now on floor or on chair as depicted in the video
- An ottoman can be used in place of exercise ball or if not comfortable you can do the over the bed/table option
- Phase 2: Quadruped Hip Extension progression VIDEO
- This is the same concept as above only less support but you must be able to keep your low back and pelvis from moving.
- I highly encourage you to watch yourself in a mirror
- Keep foot supported for now on floor or on chair as depicted in the video
- Phase 1: Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
- Hamstring Isometric Standing/1/2 Kneel VIDEO
- Make sure to engage stomach first
- Can be done kneeling or at a step, both are shown in the video
- This video starts off cautious for someone with hamstring pain, you can push pretty hard into front heel
- Strength Circuit: goal s 8-20 reps
- Can be completed every other day
- Lying Down Weighted Pullover Feet Elevated VIDEO
- 1/2 Kneel to Low Lunge VIDEO
- Bear Hip Extension->Mountain Climber VIDEO