- 8-1 Update
- Daily Circuit to complete: 8-20 reps of each unless otherwise specified
- Bridge Band Around Knees Progression VIDEO
- 8-20 reps SLOW
- Tennis ball Side Lying IT Band VIDEO
- This can also be done on the calf with the ball against your calf sitting on the floor, ball should stay in calf muscle and not down to achilles tendon
- 30-90sec at various tender spots along lateral hip and into back of calf
- Double Leg Heel Raise VIDEO
- Stop if this increases pain in the achilles
- May want to ice after if sore in the ankle
- Goal is 8-20 reps SLOW
- Side Step Band Progression VIDEO
- Band around ankle, hold a post/broomstick in opposite hand
- SLOW and CONTROLLED 8-20x each leg
