MJT: 6-2-20/6-12-20/6-22-20 Program Update

6-12-20: Do Daily + 4 strength circuits everyother day
- Daily Sequence
- Strength Movements broken into 2 workouts
  - Strength Updates:
    - Day 1:
      - Circuit #1
        
        64) Tall Kneel Lean Back VIDEO
        
        Frontal Plane Step with Band Resistance VIDEO
      - Circuit #2
        
        162) Single Leg Deadlift VIDEO
        
        Band Resistance Rotational Step VIDEO
      - Circuit #3
        
        72) Push Up Plank Hip Ext VIDEO
        
        143.1) Low Row Cable Machine VIDEO
      - Circuit #4
        
        152.11) Split Squat VIDEO
        
        115) Double Leg Bridge Phase 3 VIDEO
        
        Use box or chair
      - Circuit #5: Band Sequence
        
        141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
        
        56) Laying on Back Weight Pull Over and Band Pull Over VIDEO
    - Day 2
      - Circuit #6
        
        163) Single Leg Deadlift with Rotation VIDEO
        
        175.1) BAND RESISTED 4 WAY STEP VIDEO
      - Circuit #7
        
        141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
        
        93.1) Band Chop to Baseball Swing VIDEO
      - Circuit #8
        
        Hip Thrust
        
        99) Double Leg VIDEO
        
        100) Single Leg VIDEO
        
        206) Frontal Plane Lateral Skater Jumps VIDEO
      - Circuit #9
        
        207) Carioca Lateral Agility VIDEO
        
        Hall way walk options
        
        132) Sprinter Lunge with Trunk Rotation VIDEO
        
        133) Sprinter Lunge VIDEO
        
        207.1) Oblique Direction Changes VIDEO
      - Circuit #10
        
        106.1) Rolling Get Up Variation Bottom VIDEO
        
        133) BlackBurns VIDEO
3-30-20
- Hip Pointer Update
  - Retest will be looking at ability in standing to push laterally against wall with the left while standing on the right without pain
  - Phase 1 starts in on your back with these basic movements
    - 10-15 reps for each 1-2x/day
    - 105.1) Pelvic Clock Progression into Bridge VIDEO
    - 169) Supine Clamshell VIDEO
      - Start with no pain but can then progress to a band
    - 41) Cross Leg Contract Relax Posterior Hip VIDEO
  - Phase 2
    - Every other day add in:2sets of 8-15reps
      - 171.2) SUPINE SNOW ANGEL PETER VIDEO
      - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
1-14-20 Update
- Discussed gradual progression of activation and feeling tension without singificant increase in pain
- Strength Updates:
  - Circuit #1
  - Circuit #2: Band Sequence
Warm Up
Strength
- Circuit #1
- Circuit #2