- Follow Up from our last conversation
- Feeling some fatigue/discomfort in other areas of the lower leg, specifically lateral and anterior
- Would like some exercises to engage other aspects of the lower leg
- Sometimes feels single leg positions are going better then others
- Organization
- Monday: Daily Sequence +Strength Circuit #1 + Strength Circuit #2
- Tuesday: Daily Sequence
- Wednesday: Daily Sequence + Strength Circuit #2 +Strength Circuit #3
- Thursday: Daily Sequence
- Friday: Daily Sequence+ Strength Circuit #3 + Strength Circuit #1
- Saturday: Daily Sequence
- Sunday: Rest day
- The daily sequence should be done lightly, 8-15reps for each movement
- This can be done 2x/day on the non-strength day
- Do 1x on the strength circuit day
- Strength circuits
- Goal is a minimum of 5 reps max of 20reps OR 30 sec-2minutes as specified per exercise
- Focus on doing all reps slow and controlled as opposed to moving too quickly and doing a higher amount
- Daily Sequence
- Self MFR Calf VIDEO
- use a tennis ball or lacrosse ball
- Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
- Band Plantarflexion/Gastroc Activation VIDEO
- There are a variety of band resistances
- Try to start with something that allows you to get through as much ROM as possible
- Go really slow on the negative 4-5 sec as you slowly load into the stretch
- Self MFR Hamstring VIDEO
- Same concept as above
- Hamstring Isometric with Contralateral Leg Raise VIDEO
- This can be done with an exercise ball of feet up on couch/chair
- Try not to push directly onto heel as it is likely tender
- Push more so into the calf
- hold each 5sec
- Hands Elevated Childs Pose Variation VIDEO
- prop a small roll under your ankle like a yoga mat or a thick towel roll to keep excessive pressure off the ankle…I will make a video if needed if you have issues with this
- Bridge Band Around Knees Progression VIDEO
- can do with or without band
- Standing Thoracic Rotation with Band Around Knees VIDEO
- Use a mirror to maintain lower body position as you rotate
- Side Lying Thoracolumbar Rotation Stretch VIDEO
- Good movement to improve thoracic rotation for the golf swing
- Self MFR Calf VIDEO
- Strength Circuit#1
- Upper Body Assisted Squat VIDEO
- Assist of hands should minimize excessive pressure on the achilles
- Slow and controlled descent into the squat 4-5sec on the way down
- PHASE 2-Progress if you are able to get 20 reps of movement above
- PHASE 4 PROGRESSION
- Goblet/Front Squat VIDEO
- Start with 10lbs-20lbs
- Goal: 8-20 reps, if you get to 20reps, increase weight and lower reps
- Goblet/Front Squat VIDEO
- NEW:
- 120.1) Tibialis Posterior Band VIDEO
- THIS SHOULD WORK CLOSER TO THE AREA YOU POINTED TO
- TRY FOR ENDURANCE GOAL OF 1-3 MINUTES
- 120.1) Tibialis Posterior Band VIDEO
- Double Leg Bridge Phase 3 VIDEO
- 8-20reps
- May Progress to (only when you are able to do 20 reps of the movement above)
- Heelraise Loading Overview Isometric to Increased Range VIDEO
- 30SEC-2 MIN FOR EACH
- LET ME KNOW WHERE YOU FATIGUE
- Prior to this one do the tennis ball on your calf myofascial release (30sec 3 spots) and Seated Heelraise VIDEO (8-10 reps slow)
- Upper Body Assisted Squat VIDEO
- Strength Circuit #2
- Basics of Bear with Leg Lift VIDEO
- Start holding bear position for 30-60sec
- Once you are able to hold 60sec…progress to part 2 with the small leg lifts holding each for 5 sec for 30-90sec
- NEW
- 161) Reverse Lunge Towel Slide VIDEO
- GOAL OF 8-20 REPS EACH LEG
- 161) Reverse Lunge Towel Slide VIDEO
- Lying Down Weighted Pullover Feet Elevated VIDEO
- Start with a light weight, make sure you can do a slow and controlled descent into the overhead position
- Standing Press in Lunge and Terminal Stance VIDEO
- Start with the press from chest and straight out…4 positions as mentioned goal of 30-60sec each position
- PHASE 4 PROGRESSION
- Band Horizontal Abduction VIDEO
- 8-20REPS
- Band Horizontal Abduction VIDEO
- You want to feel a little unstable but not out of control
- Basics of Bear with Leg Lift VIDEO
- Strength Circuit #3
- Bear Mountain Climber Speed VIDEO
- Start slow for 30sec to 2 minutes
- If that goes well progress to intervals as shown
- Pre Run/Walk Single Leg Balance Drill VIDEO
- 30SEC TO 2 MIN
- Prior to this one do the tennis ball on your calf myofascial release (30sec 3 spots) and Seated Heelraise VIDEO (8-10 reps slow)
- NEW:
- 179) Standing Adductor Slide VIDEO
- PROGRESSING INTO LATERAL MOVEMENTS
- 179) Standing Adductor Slide VIDEO
- Sidelying Leg Raise Progression to a Stretch VIDEO
- SLOW AND CONTROLLED 5-20REPS
- ICE AFTER 10-15MINUTES
- Bear Mountain Climber Speed VIDEO