- This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
- This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
- Each day a new movement will be added to successfully isolate your body’s response to each movement
- Each movement should be done for 8-20reps or 30-90sec as specified
- You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
- If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
- Goals: Assess your ability to isolate specific muscle groups
- isolate hamstring and glute activation
- mobilize quad and hip flexor without creating an increase in knee pain
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
- Day 1:
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day2
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- Double Leg Heel Raise VIDEO
- Activates calf through full range while engaging some trunk control and shoulder stability
- 8-20 reps
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day 3
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- Double Leg Heel Raise VIDEO
- Activates calf through full range while engaging some trunk control and shoulder stability
- 8-20 reps
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- 8-20 reps
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day 4
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- Double Leg Heel Raise VIDEO
- Activates calf through full range while engaging some trunk control and shoulder stability
- 8-20 reps
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- 8-20 reps
- Sidelying Leg Raise Progression to a Stretch VIDEO
- Make sure you feel this in the right place
- 8-20 reps slow
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day 5
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- Double Leg Heel Raise VIDEO
- Activates calf through full range while engaging some trunk control and shoulder stability
- 8-20 reps
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- 8-20 reps
- Sidelying Leg Raise Progression to a Stretch VIDEO
- Make sure you feel this in the right place
- 8-20 reps slow
- Hip Extension/Glute Max Progression(Choose 1)
- Quadruped with Physio Ball Hip Extension VIDEO
- Hip Extension Over Table/Bed VIDEO
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- I like this last one the best, but if it is not working you have some other options to try here
- 8-20 reps
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day 6
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Keep toes straight up to ceiling
- Bend knee as far as comfortable
- After knee bend, straighten knees all the way out and let heels raise up off ball
- 8-20 reps
- If you do not have a ball try the following
- Double Leg Heel Raise VIDEO
- Activates calf through full range while engaging some trunk control and shoulder stability
- 8-20 reps
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- 8-20 reps
- Sidelying Leg Raise Progression to a Stretch VIDEO
- Make sure you feel this in the right place
- 8-20 reps slow
- Hip Extension/Glute Max Progression(Choose 1)
- Quadruped with Physio Ball Hip Extension VIDEO
- Hip Extension Over Table/Bed VIDEO
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- I like this last one the best, but if it is not working you have some other options to try here
- 8-20 reps
- Self Myofascial Release Options
- Focus on areas that feel more sensitive on the problem side
- spend 30sec to 2 minutes on each tender spot as discussed in the video
- Self MFR Quad/Hip Flexor VIDEO
- Side Lying IT Band VIDEO
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Day 7
- Rest and email me to let me know how the week went. Which movements seemed most helpful?
- Did any cause pain or irritation?
