KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Strength Circuits (12-14-17, 12-28-17, 2-21-18)

Organization Update as of 2-21-18
- You now have 3 strength circuits
- I recommend your goal being 3 days per week of strengthening
  - Pilates counts as a strength day
  - I want you to try one set of each exercise to fatigue
  - Write down the numbers and let me know how much or how long you are doing these movements next time we meet
Circuit #1
- 98) Hip Extension Over Table/Bed VIDEO
  - you got 15reps…work for 20reps
- 63.1) Supine Straight Leg Raise VIDEO
  - you got 11…work towards 20
- 124) Double Leg Heel Raise VIDEO
  - Progress to 126) Single Leg Concentric/Eccentric VIDEO
    - you got 11-14…work towards 20
- 149.1) Squat Pulses In Short Range VIDEO
  - band around knees
  - you did 11 pulses…work towards 20
Circuit #2 (12-28-17)
- 174) Sidelying Leg Raise Progression to a Stretch VIDEO
  - you got 10…work towards 20 but keep it slow and not too high
- 86) Standing Press in Lunge and Terminal Stance VIDEO
  - 4 positions with red
  - can keep band close to chest
  - goal 5-10 each position
- 70) Chair/Step Height Phase 3 VIDEO
  - gradually ramp up each leg
  - you got to 6 reps ramping up with each sequence…work towards 10
Circuit #3 (2-21-18)
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
  - 10x each position
- 60.1) Band LAQ Followed By Isometric Holds VIDEO
  - Movement, followed by small pulses, followed by isometric holds 1-4 minutes
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Light no pressure into heels
  - 10x
- 169) Supine Clamshell VIDEO
  - green or blue band
  - goal is 30sec to 2 minutes maintaining band tension