Do these movements daily and DO NOT do any other strengthening for at least a week until we see how this stuff goes first. You can still bike but nothing else that works glute, hamstring, or low back for ONE WEEK. In a week we can talk through email and see how you are doing before we progress back to other stuff. Do the circuit below 10 -20 reps of each exercise 2-3x/day and you can mix any of these in lightly throughout the day. If any of them cause increase in pain stop and email me and I will adjust the program
