MR: Lateral Hip Pain/Glute Weakness and Bursitis: Week Three

Week Three will be adjusted based on some of the information you provided me with
- I will have you back off on pushing the single leg stance
  - You can stick with the 60sec as long as it doesn’t bother your injured toe, if it does hold off on it all together
- I want to have you trying to engage your hamstring and lateral hip a little more to improve strength with weight bearing and balance
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
    - Heels to Butt on Floor Marching Phase 2 VIDEO
- Upper Body Assisted Squat VIDEO
  - Let’s try this movement holding door handle or sink
- 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
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
    - Heels to Butt on Floor Marching Phase 2 VIDEO
- Standing Adductor Isometric VIDEO
  - 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)
- 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
- 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