JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Round 2 Week 2 (12-26-17)

This week we will add some upper body movements to the strength circuit. Keep me posted on which movements are more challenging then others. Try to pay attention to scapular position with each rep
Daily Sequence: 8-15 reps of each exercise
Strength Circuit: 3 days per week: First set try to get as many reps as you can for each in the range I listed, second time through 1/2 as many reps or 1/2 the amount of time
- 1/2 Kneel to Low Lunge VIDEO
  - 8-15reps
- Lying Down Weighted Pullover Feet Elevated VIDEO OR Lying on Weight Bench Pullover VIDEO
  - 8-15reps
- Double Leg Bridge Phase 3 VIDEO
  - 8-15reps
- Band 3 Positions PNF D1 Variations VIDEO
  - Want to know if this feels much different comparing side to side
  - 1 rep at each position continuing through as many cycles as possible
  - 3-7 cycles for total of 9-21reps
- NEW: Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
  - There are 3 positions discussed in this video try, try position 2 and then possibly position 3 at the end
- Squat Pulses In Short Range VIDEO
  - 30-90sec
- Arm Bar VIDEO
  - Pause on back 5 sec and on side 5 sec
  - Goal: 5-15reps
- Reverse Lunge VIDEO
  - 8-15reps
- NEW: Basics of Bear with Leg Lift VIDEO
  - Begin holding bear position for minimum of 10sec, max 60sec
  - Once you are able to hold 60sec, add the alternating leg lifts for 5sec each up to min 30sec max 90sec
  - Really push those shoulder blades away from each other
- Band Extension Deadlift VIDEO OR Off Edge of Bed VIDEO
  - 8-15 reps slow