KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Strength Circuits (3-7-18, 3-22-18)

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 20reps
- 63.1) Supine Straight Leg Raise VIDEO
  - you got 20
  - REPLACE WITH
    - 189) Multiplanar Stability VIDEO
      - 30SEC TO 2 MIN
- 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 20
  - PROGRESS TO
    - 150) Squat with Forward Reach Band Around Knees VIDEO
      - GOAL 8-20 REPS
        
        REPLACE WITH
        
        160) Reverse Lunge VIDEO
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
    - PROGRESS TO
      - 87) Standing Terminal Stance Trunk Rotation VIDEO
        
        ROTATE IN A SMALL RANGE
- 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
  - PROGRESS
    - DO EACH LEG LIFT FOR TIME 30-90SEC
- NEW
  - 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
    - 8-20 REPS
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