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

Week Two will build on some of the concepts from week 1
Some progressions will be included in your current circuits, but should only be attempted once the phase 1 movement is able to be completed for 20 reps
As usual, make sure that none of these movements are causing significant pain
- As soon as you feel pain or fatigue, stop
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, unless otherwise specified
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
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
  - PHASE 2:
    - Heels to Butt on Floor Marching Phase 2 VIDEO
- 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
  - 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