- 2-24-23
- Strength addition to try every other day
- 85.2) PALLOF PRESS EASY TO HARDER FOOT POSITION VIDEO
- 8-15 reps
- 181) Standing Single Leg Adductor Band VIDEO
- small range, 2 posts or chair/wall to hold
- 8-15 reps
- 85.2) PALLOF PRESS EASY TO HARDER FOOT POSITION VIDEO
- Strength addition to try every other day
- 1-6-23
- We discussed how to reduce SI pain that may come from prolonged positions like sitting
- 37) Hip ER/IR With Knee Flexed Laying On Back VIDEO
- Very basic hip rotation: it can progress to the movements just below if the movement above feels ok
- 101.3) PRONE HAMSTRING CURL AND TKE VIDEO
- 73.2) Prone Chin Retraction to Plank on Knees VIDEO
- 12-8-22 Update
- 11-1-22
- Follow movements after return from beach trip
- Self myofascial release for glute and quad/hip flexor
- 22) 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
- 178.1) Adductor Isometric into Lateral Lunge Stretch VIDEO
- 7-22-22 Program Update
- Alternate each phase each day, so day 1 phase 1, day 2 phase 2, day3 phase 3, and then repeat
- Phase 1: Supine 5-10 reps for each
- Phase 2: Standing at higher counter 5-10 reps for each
- Phase 3:
- 41.3) Cross Leg AROM with Over Pressure/Isometrics VIDEO
- 152.4) FUNCTIONAL REACH VIDEO
- We also did some standing hands on knees where you straighten and bend knees to feel pull in the back of the legs
- 98.1) Quadruped Hip Extension progression VIDEO
- 18) Puppy Pose Progression VIDEO
- Phase 4 Added 8-16-22
- 101.3) PRONE HAMSTRING CURL AND TKE VIDEO
- 8-15 reps
- 44.1) Hip Rotation Isometrics and AROM Hip IR Wall Block VIDEO
- 5x5sec isometrics and then 10 active rocks
- 177.1) QUADRUPED BAND RESISTED ER FROM IR VIDEO
- New addition on hands and knees 8-30-22
- 101.3) PRONE HAMSTRING CURL AND TKE VIDEO
