- Week Four will be adjusted based on some of the information you provided me with
- It sounds like things are going well with some slight adjustments needed for your positioning during the kneeling position
- I want to progress
- Goal continues to be 10-20reps or 30-90sec
- As usual, make sure that none of these movements are causing significant pain
- As soon as you feel pain or fatigue, stop
- You will alternate the two days below, Sunday is an off day or repeat Circuit#1
- Email me on Sunday with your assessment of how the week went. I will send you a few specific questions I would like to know before completing your program for the following week
- Circuit 1: Complete Monday, Wednesday, Friday: Light Day
- Bridge Band Around Knees Progression VIDEO
- I believe I gave you a few bands, start with green around your knees
- The bridge has never given you any issue so let’s keep this one
- When able to complete 20 reps progress to
- Upper Body Assisted Squat VIDEO
- Let’s try this movement holding door handle or sink
- Once you are able to do 20 reps without any problems, progress to the movement below
- Squat with Forward Reach Band Around Knees VIDEO
- Use the same color band that you use for clamshell and bridge
- If you still feel better holding the sink, stick with that but add band around knees
- Squat with Forward Reach Band Around Knees VIDEO
- Standing Quad isometric in a Stretch VIDEO
- I want to make sure you are able to activate your quad without pain in the hip
- If this causes any pain, stop and email me
- Hip Extension Over Table/Bed VIDEO
- Bridge Band Around Knees Progression VIDEO
- Circuit 2: Tuesday, Thursday, Saturday: Light Sequence plus some more challenging movements
- Bridge Band Around Knees Progression VIDEO
- I believe I gave you a few bands, start with green around your knees
- The bridge has never given you any issue so let’s keep this one
- When able to complete 20 reps progress to
- Standing Adductor Isometric VIDEO
- Hold each 5 sec, make sure you feel tension in inner thigh without pain
- May progress to:
- Standing Adductor Slide VIDEO
- Be careful not to progress too quickly out to the side, start in a short range
- Standing Adductor Slide VIDEO
- May progress to:
- Hold each 5 sec, make sure you feel tension in inner thigh without pain
- Bridge Progression Physio Ball (In order for easiest to hardest, pick one that is challenging but not painful)
- Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
- Double Leg Bridge Phase 3 VIDEO
- Hamstring Isometric with Contralateral Leg Raise VIDEO
- Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
- Single Leg Bridge Phase 5 VIDEO
- Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- Standing Quad isometric in a Stretch VIDEO
- I want to make sure you are able to activate your quad without pain in the hip
- If this causes any pain, stop and email me
- PHASE 2:
- Kneeling Quadricep Activation Butt to Heels VIDEO
- DO THIS SLOW AND CONTROLLED
- Kneeling Quadricep Activation Butt to Heels VIDEO
- Hip Extension Over Table/Bed VIDEO
- Side Lying Clamshell Wall VIDEO
- If this causes pain, go back to the supine clamshell listed below
- Supine Clamshell VIDEO
- Single Leg Balance Progression (Pick one)
- Your goal with each is to be able to do it for a minimum of 30sec and up to 2 minutes
- If you get to 2 minutes without significant difficulty, you are ready to progress to the nest one on the list
- H-48G Counter to Wall Single Leg VIDEO
- H-48H Two Posts Four Point to Single Leg VIDEO
- H-48I Stride Lunge to Single Leg Stance Door Way VIDEO
- H-49 Sagittal Plane Stability VIDEO
- H-50 Frontal Plane Stability VIDEO
- H-51 Transverse Plane Stability VIDEO
- H-52 Multiplanar Stability VIDEO
- Bridge Band Around Knees Progression VIDEO