SE: General Strengthening Home Program (11-19-20)

Daily Movements forcused on light mobility: 8-15 reps for each one
- Can be done a couple times a day and should be considered as good movements to do before and after activity or as a good sequence when you have some pain or stiffness
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- 35) Lying Hamstring Stretch VIDEO
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- 28.9) Alternating Heel Drop Step Edge VIDEO
- 127.1) Step with Ankle Dorsiflexion VIDEO
- 40.2) SEATED cane overhead flexion in ER/Behind head ER VIDEO NEW
Upper Body Strength Sequence
- Circuits including 2 movements. Go back and forth between each movement 2-3x
- Try for 8-15 reps or for time 30-90sec
- Circuit #1
  - 95.1) Wall Sit Active/Band Abduction VIDEO
  - 79.2) Plank With Single Arm Holds High to Low VIDEO
- Circuit #2
  - 115) Bent Over Box Row VIDEO
  - 96.2) Weighted Pullover Feet Elevated VIDEO
- Circuit #3
  - 73.1) Updated Band Tricep Extension VIDEO
  - 92) Full Can/Scaption Supraspinatus VIDEO
Lower Body Strength Sequence
- Circuit #1
  - 115) Double Leg Bridge Phase 3 VIDEO
    - Feet on ball or just elevated on couch
  - 149.1) Squat Pulses In Short Range VIDEO
- Circuit #2
  - 126.6) Step Back Leg Heelraise VIDEO
  - 172) Band Around Knees/Ankles Side Step Progression VIDEO
- Circuit #3