KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Strength Circuits (9-14-18, 12-26-18)

Complete this sequence 2-3x per week
Try to go through it twice if you can
- 111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
  - Goal: get a minimum of 8 reps but work your way towards the goal of 25 reps with a pause at the top of each…don’t go too fast
  - If this is not going well the easier version you were doing before is
    - 109) Band Around Knees Progression VIDEO
    - UPDATE:
      - single leg bridge
        
        Goal 5-20 reps, extra set on the weaker side
- 150) Squat with Forward Reach Band Around Knees VIDEO
  - We talked about going slow on the way down and trying to get a little deeper
  - I had you going to about 14 inches, but I don’t want you to “plop at the bottom”, hips just touch but you don’t rest in the seated position
  - Goal: Minimum of 8 reps but work towards 25 reps, SLOW on the way down…keep knees apart
  - Keep this for now: Harder version would be the reverse lunge with the towel to try
- 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
  - Slow in and out
  - Goal: Minimum of 8 reps but work towards 20-25 reps SLOW
  - Update: single leg