Phase 3:
- Daily Sequence: Complete everyday
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Full active knee motion with very little pressure on the knee
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- One of my favorite quad mobilizations
- This one has 3 parts so shoot for 10-15 for each part
- Bridge Band Around Knees Progression VIDEO
- Only bend the knees as much as comfortable
- Goal is to feel pulling in the thigh with no significant pain
- band is an option to reduce tension in lateral quad/knee
- 33.1) Supine Edge of Couch Quad Stretch VIDEO
- Easy position to lightly stretch the TFL
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
- Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
- First time through, try for just one set, if that goes well you can go through it 2x on strength day
- Bridge Progression Physio Ball Progression (Choose 1)
- 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- 114.1) Straight Leg Bridge Gradual Integration of Bent Knee Phase 2 VIDEO
- 115) Double Leg Bridge Phase 3 VIDEO
- Goal is 8-20 reps…if you achieve 20 slowly then progress to next level and start at 8
- Heel Raise Progression at Wall (Choose 1)
- Hip Extension/Glute Max Progression(Choose 1)
- Hip Thrust Progression (Choose 1)
- 99) Double Leg VIDEO
- 100) Single Leg VIDEO
- 8-20 reps, try double leg first
- 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
- 8-20 reps
- Does it feel any different on the painful leg?