LM: R knee/Distal IT Band Popping: Home Program (11-19-21)

11-19-21
- Daily Movements: Can be done 1-3x pre day and used as a warm up/cool down
  - Self Myofascial Release IT Band: 30-90sec for 3-4 spots
    - 27) Side Lying IT Band VIDEO
  - Bridge Heels to Butt: Complete 8-20 reps
    - 105.1) Pelvic Clock Progression into Bridge VIDEO
  - Lying on your back clamshell: Complete 8-20 reps
- Strength Circuit
  - Do this 2-4x per week
  - Make sure you have a rest day in between days doing these movements to recover
  - Do not jump in to doing this circuit again until soreness has subsided from doing it previously. Initially you might need 2 recovery days before doing it again
  - Movement #1: Squat pulses: 20-60sec with band around the knees
    - 149.1) Squat Pulses In Short Range VIDEO
  - Movement #2; Feet Elevated Bridge: 8-20 reps
    - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
  - Movement #3: Lunge Slide: 5-15 reps
    - Sink Option
      - 161) Reverse Lunge Towel Slide VIDEO
    - Doorway Option
      - 160.1) Reverse Lunge Doorway Slide VIDEO
    - Post Option
      - 161.2) Post Support Reverse Lunge Slide VIDEO
  - Movement #4: Deeper Squat at sink: 5-15 reps
    - 149.2) Sink Squat Update VIDEO