- Phase 3
- Daily Sequence: Complete everyday
- Self Myofascial Release Options, press on any area that feels tender, especially if it is worse on the painful side
- 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
- 38) Self MFR Ball Glute/Piriformis VIDEO
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Full active knee motion with very little pressure on the knee
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- One of my favorite quad mobilizations
- This one has 3 parts so shoot for 10-15 for each part
- 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
- Self Myofascial Release Options, press on any area that feels tender, especially if it is worse on the painful side
- Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
- First time through, try for just one set, if that goes well you can go through it 2x on strength day
- Circuit #1
- Bridge Progression Physio Ball Progression (Choose 1)
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
- 114.1) Straight Leg Bridge Gradual Integration of Bent Knee Phase 3 VIDEO
- 115) Double Leg Bridge Phase 4 VIDEO
- 117) Double Leg Bridge With Hamstring Curl Phase 5 VIDEO
- 118) Single Leg Bridge Phase 6 VIDEO
- 119) Single Leg Bridge With Hamstring Curl Phase 7 VIDEO
- Goal is 8-20 reps…if you achieve 20 slowly then progress to next level and start at 8
- Heel Raise Progression at Wall (Choose 1)
- 124) Double Leg Heel Raise Phase 1 VIDEO
- 125) Double Concentric/Single Leg Eccentric Phase 2 VIDEO
- 126) Single Leg Concentric/Eccentric Phase 3 VIDEO
- Goal 8-20 reps
- REPLACE with
- 127.1) Step with Ankle Dorsiflexion VIDEO
- Progresses heelraise in the stride position and challenges balance without UE support
- I will either do this for time 30sec-2 min or 8-20 reps
- 127.1) Step with Ankle Dorsiflexion VIDEO
- Sidelying Leg Raise Progression to a Stretch VIDEO
- Make sure you feel this in the right place
- Goal 8-20 reps
- REPLACE WITH
- 172) Band Around Knees/Ankles Side Step Progression VIDEO
- Band around knees or for more challenge, band around the ankles
- 8-20 steps each side alternating
- 172) Band Around Knees/Ankles Side Step Progression VIDEO
- Bridge Progression Physio Ball Progression (Choose 1)
- Circuit #2
- Hip Extension/Glute Max Progression(Choose 1)
- 81) Basics of Bear with Leg Lift VIDEO
- Begin with holding bear position for 30-90sec then progress to leg lifts for 5 sec holds
- If this causes knee pain, email me and I will give you a substitute
- Hip Thrust Progression
- 99) Double Leg VIDEO
- 100) Single Leg VIDEO
- Can be done with back on a weight bench
- 8-20 reps
- Single leg stability Progression
- Phase 1: 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
- Use a broomstick at first and try to progress in less reliance on upper body support but maintaining good form
- 30sec to 2 min or 8-20 reps slow
- Couple common mistakes:
- Don’t bend the knee you are standing on very much
- keep your pelvis and shoulders square
- Once this is going well, try the movement below with some resistance on the foot
- 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
- Same as above with some resistance
- When you move to this option start again with the post to get the form correct and do it slow/controlled
- same parameters as above
- Phase 1: 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
