- Daily Sequence: Goal 10-15 reps or 2-3min for MFR
- 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO
- 38) Self MFR Ball Glute/Piriformis VIDEO
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- 109) Band Around Knees Progression VIDEO
- NEW
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Start with 5 reps holding each for 5 sec
- Every other Day List
- These movements are meant to be more challenging and should be done every other day in addition to the movements above
- 124) Double Leg Heel Raise VIDEO
- Loading calf into a stretch
- 8-20 reps slow….once you get to 20 try dropping the reps down and attempting the movement below
- 169) Supine Clamshell VIDEO
- Goal: 8-20 reps slow or 30-90sec
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- if this increases groin pain, hold off and email me and I will try another option
- Start with 5-10 reps holding for 5 sec
- 98.1) Quadruped Hip Extension progression VIDEO
- Really make sure you lock out your knee before lifting leg and low back should not move
- Should use a mirror for this one
- Hold each lift 5 sec try for 5-15reps
- 149.1) Squat Pulses In Short Range VIDEO
- 30-90sec in a painfree range
- 124) Double Leg Heel Raise VIDEO
- These movements are meant to be more challenging and should be done every other day in addition to the movements above
