SC: Proximal hamstring/Adductor Pain with Deep Squat and Running: ROUND 2 WEEK 3 (2-26-18)

Text Follow Up
- Glute activation going well but it is pretty easy
- Doing the down dog to up dog and bear as warm ups
- Using the band for glute activation all the time
- Ran this morning an no negative effects thus far
My reply
- Even stuff that feels easy is helpful to keep from overloading sensitive areas, so make sure you do not ditch some of this stuff because it feels too easy
- Try for 8-15 reps of each
  - Movement # 1: Goal 30sec to 90sec
    - Level 1:98.1) Quadruped Hip Extension progression VIDEO
    - Level 2: 81) Basics of Bear with Leg Lift VIDEO
      - Hold each leg lift 5sec alternating legs while knees remain off the ground
    - Level 3: 83) Bear Mountain Climber Speed VIDEO (Goal:30sec – 2 min)
      - Start off slow and do not bring knee up into excessive hip flexion
      - Focus on moving through range without low back moving
  - Movement #2 Goal 8-20 reps
    - Level 1:24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    - Level 2: 103) Hamstring Loading Step or 1/2 Kneel into Stretch VIDEO
  - Movement #3 : Goal 8-20 reps
    - Level 1:174) Sidelying Leg Raise Progression to a Stretch VIDEO
    - Level 2:175) Side Step Band Progression VIDEO
  - Movement #4 (Goal 1-3 minutes)
    - 180.1) Physio Ball Kneeling Adductor and Trunk Coordination VIDEO
      - This is a good endurance challenge for adductors/internal rotators to work with trunk control