MC: Hip Bursitis: Basic 3-4 movement based program (8-18-19)

  • This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
  • Each day a new movement will be added to successfully isolate your body’s response to each movement
  • Each movement should be done for 8-15reps or 30-90sec as specified
  • You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
  • If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
  • Goals: Assess your ability to isolate specific muscle groups
    • isolate hamstring and glute activation
    • mobilize quad and hip flexor without creating an increase in knee pain
    • Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
  • The sequence can be done 2-3x per day or before/after strenuous activity
  • Movement #1: Quad stretch
    • I have a couple options listed below: Choose the one that works best for you
    • Hold each 5sec and repeat 8-15x
    • Option #1
    • Option #2: Standing foot on chair
  • Movement #2: Bridge for Glute Activation
    • 8-15 reps
  • Movement #3: Lunge Options: 2 listed below: choose one
    • 8-15 reps
    • Option #1
    • Option #2: Slider
  • Movement #4: Hip Rotation Progression
    • 8-15 reps