ES: Low Back Pain and Patellofemoral Pain

8-28 Update
- Warm-up: should be done daily
- Strength Circuits: Pick 2-3 circuits to do everyday with one set of 10-20 reps and a second set of half as many
  - Circuit #1:
    - H-45E Lunge with Band Around Knee Glute Med Activation VIDEO
      - Use green band and focus on pushing knee out to the side to prevent it from collapsing inward
    - L-38 Double Leg Bridge Phase 3 VIDEO
  - Circuit #2:
    - L-20 Laying on Back Weight Pull Over and Band Pull Over VIDEO
      - Use 4-5 lbs
    - L-49 Upper Body Assisted Squat VIDEO
      - Use blue band to separate knees and find a range without pain
  - Circuit #3:
    - L-31C Bent Over Box Row VIDEO
      - Use 10 lbs
    - L-33B Band Around Knees Progression VIDEO
      - Make sure to go slow
  - Circuit #4:
    - 106.1) Rolling Get Up Variation Bottom VIDEO
      - Use 5 lbs
    - L-65 Multiple Plane Stability VIDEO
      - Stand on each leg for up to 2 minutes
  - Circuit #5:
    - L-28C Bear Hip Extension->Mountain Climber VIDEO
      - Set a timer until you fatigue
    - L-51 Single Leg Deadlift VIDEO
      - Make sure to keep hips level
  - Circuit #6:
    - L-22C Kneeling Quadricep Activation Butt to Heels VIDEO
    - Low ‘T’ and ‘I’ sitting on ball…. Video coming soon
      - Use red band
8-8 Update
- Focus on not going too deep into knee bend
- With the squat doing small pulses short of pain
- H-47A Side Sit with Rotation and Glute Isometric VIDEO
  - Include this in the daily sequence
7-31 Update: Added the band around knee lunge
- - Daily
    - L-5B1 Side Lying IT Band VIDEO
      - hold each spot minimum of 30sec maximum of 2 minutes
      - Try to hit 3-4 spots
    - L-11A Self MFR Ball Glute/Piriformis VIDEO
      - 2-4 spots 10-15 reps for each
    - L-4E Puppy Pose Progression VIDEO
      - Slow rock in and out 10-15x
    - L-28E Basics of Bear with Leg Lift VIDEO
      - hold each leg lift 5 sec try for 5-10 reps
    - L-33B Bridge Band Around Knees Progression VIDEO
    - Repeat rocking on hands and knees after
    - L-44A Step Knee Flexion Intro VIDEO
- Strength Circuits: Everyother Day: do 1 set 10-20 reps, 2nd set 1/2 as many
  - Circuit #1
    - L-22C Kneeling Quadricep Activation Butt to Heels VIDEO
    - L-33B Bridge Band Around Knees Progression VIDEO
      - 10-20reps slow
    - L-20 Laying on Back Weight Pull Over and Band Pull Over VIDEO
      - 10 reps with weight 1-2lbs, 10 reps n0 weight
    - L-37 Abdominal Control With Hamstring Curl Phase 2 VIDEO
    - H-45E Lunge with Band Around Knee Glute Med Activation VIDEO
  - Circuit#2
    - L-49 Upper Body Assisted Squat VIDEO
      - band around knees
    - L-42 Double Leg Heel Raise VIDEO
    - L-28E Basics of Bear with Leg Lift VIDEO
      - Do 1 each leg, then 2, then 3….
    - L-38 Double Leg Bridge Phase 3 VIDEO
    - L-32D 1/2 Kneel to Low Lunge VIDEO
6-22 Update
- Daily:
  - L-5B1 Side Lying IT Band VIDEO
    - hold each spot minimum of 30sec maximum of 2 minutes
    - Try to hit 3-4 spots
  - L-11A Self MFR Ball Glute/Piriformis VIDEO
    - 2-4 spots 10-15 reps for each
  - L-4E Puppy Pose Progression VIDEO
    - Slow rock in and out 10-15x
  - L-28E Basics of Bear with Leg Lift VIDEO
    - hold each leg lift 5 sec try for 5-10 reps
  - Repeat rocking on hands and knees after
- Strength Circuits: Everyother Day: do 1 set 10-20 reps, 2nd set 1/2 as many
  - Circuit #1
    - L-68A Pressure Biofeedback Progression VIDEO
      - 3-5 reps slow
      - Rock on hands and knees 10x after
    - L-33B Band Around Knees Progression VIDEO
      - 10-20reps slow
    - L-20 Laying on Back Weight Pull Over and Band Pull Over VIDEO
      - 10 reps with weight 1-2lbs, 10 reps n0 weight
    - L-37 Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Circuit#2
    - L-49 Upper Body Assisted Squat VIDEO
      - band around knees
    - L-42 Double Leg Heel Raise VIDEO
    - L-28E Basics of Bear with Leg Lift VIDEO
      - Do 1 each leg, then 2, then 3….
    - L-38 Double Leg Bridge Phase 3 VIDEO
Daily
- L-19 Activate the Core Without Pain VIDEO
- L-5B1 Side Lying IT Band VIDEO
- L-11A Self MFR Ball Glute/Piriformis VIDEO
- Quad Stretch Options
- Strength Circuit 1x-everyother day