- Week 1: Myofascial Release
- Tools Medicine Ball
- Rectus Femoris prone on med ball
- IT Band: Sidelying on Ball top leg crosses over anteriorly
- Glute max/min cross leg figure 4 on ball
- Gluteal fold: seated on one heel opposite leg straight with med ball under straight leg
- Adductors: prone roadkill position on knee and hip flexed and abducted with ER
- Quadrats Lumborum: reverse table top position med ball in low back
- Calf: med ball on calf long sit
- Upper ab/Serratus: sidelying arm in flexion/abduction
- Pec major: prone arm elevated in scaption
- Week 2
- Tennis ball/ Lacrosse Ball
- TFL in prone
- Glute med: supine in fallout position
- Anterior and Posterior 45: oblique sit elbow/forearm support for lateral glute/hip/IT
- Gluteal Fold and calf in long sit
- Upper Abdominals in prone
- Pec major: Standing ball at wall
- Latisimus: Sidelying with weight bearing arm flexed and supinated in upper cut position
- upper Trap: prone between upper trap and table edge
- Week 3
- Theracane/Lacrosse Ball/Mace Bell
- Iliacus: Supine Theracane
- Upper abdominals theracane
- Lateral Obliques: Sidelying on ball
- Inner Calf: Theracane seated modified pigeon pressure straight down
- Plantarfascia standing on ball
- Upper pec: Seated with Theracane
- Hamstring: Seated on bench on ball
- Subscapularis: Seated mace coming up towards arm pit
- Suboccipital: Supine ball
- Week 4
- Posture Introduction
- Finding Standing Neutral
- Good Posture: Joint Stacking
- Lateral View for sagittal position
- Lateral malleolus under center of knee
- mid point between ASIS and PSIS
- MIDDLE of rib cage
- Compensations
- axial loading: anterior pelvic shift, and posterior shift of rib cage
- Anterior Pelvic shift=too much length in lower ab wall
- GOING INTO A POSTERIOR PELVIC SHIFT MAKES IT EASIER TO GAIN AWARENESS IN LOWER AB WALL
- May get hip hyper ext and anterior knee shearing
- Excessive knee flexion
- MOST IMPORTANT CUES/CORRECTIONS PERTAIN TO LATERAL VIEW
- Standing Neutral
- Long spine with structural reinforcement
- Foot
- Middle of foot lines up with ASIS
