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