- The first week I would like to review some movements we have done i the past, as well as challenge you with some new movements
- As usual, make sure that none of these movements are causing significant pain
- As soon as you feel pain or fatigue, stop
- Your first week will include a light day that is followed by a more challenging day
- I encourage you to error on the side of caution the first week, especially with the new exercises, and do everything lightly
- If any of the movements hurt right away, or feel like they are causing an increase in pain, email me and we can discuss some alternate positions
- 5-20 reps of each movement 1x/day
- 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
- Double Leg Heel Raise VIDEO
- This is one you have already been doing
- Don’t go too far from the wall, I know you had some issues previously if you went too deep into a stretch
- If you have pain go to the movement below
- Seated Heelraise 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
- Double Leg Heel Raise VIDEO
- This is one you have already been doing
- Don’t go too far from the wall, I know you had some issues previously if you went too deep into a stretch
- If you have pain go to the movement below
- Seated Heelraise 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
- 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