SS: L Chronic Hamstring Tendonopathy along with L shoulder labaral tear

8-11 Update
- Try to add this once double leg bridge is getting easy:
  - H-38 Single Leg Bridge Phase 5 VIDEO
8-8 Addition
- H-46 Upper Body Assisted Squat VIDEO
- Oblique Sit to Quadruped Crawl VIDEO
  - You would do just the beginning of this video with the rolling, at the point where I raise up onto my elbow you would stay down and roll towards that hand that is on the ground. Alternating each side
8-3 Update for Hamstring/ Neural Tension
- H-9 Hip ER/IR With Knee Flexed Laying On Back VIDEO
- Sciatic nerve Floss: Both of these are options but I prefer the second as long as it doesn’t hurt to sit
  - H-8A Lying Hamstring Stretch VIDEO
  - H-8B Seated Sciatic Nerve Floss VIDEO
- Bear with hip ext->mountain climber VIDEO
- H-28A Bear to Downward Dog Floor VIDEO
- H-46B Single Leg Deadlift VIDEO
New Sequence as of 7-27 to be completed daily and short of pain
- H-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- H-8A Lying Hamstring Stretch VIDEO
- S-7 Sleeper Stretch->Behind Back with Towel->Reach Opposite Arm VIDEO
  - You are doing second part with towel, we have been doing this with the gren strap anchored to a post
- Bicep curl standing with back against the door way or we use incline bench
- S-4 Laying Down Humeral Depression with Progression to Pec Stretch VIDEO
  - This is the the laying on your back with arm out to side and your arm straightens as your legs drop across keeping your arm down against floor/bed
- S-18 Prone “I” Latissimus VIDEO and S-27 Prone “T” Middle Trap VIDEO
  - For you, we are doing one arm at a time
  - Take arm straight back next to hips and then do the reach to the floor, next rep angle out towards the “T” but just below it so its not painful
  - Goal: 5-20 reps comparing to the other shoulder to see of the Left is catching up to strength of the right
- Standing with palm against door way or we used the treadmill, press palm into surface with your body turned slightly to the R hold 5 sec and repeat 5-10x
- At the step, isometric press of heel on 2nd step to tense hamstring, hold 5sec and repeat 5-20x each leg, can do light pulsing in and out of knee bend after
- L-28A Bear to Downward Dog Floor VIDEO
- DO EVERYTHING SHORT OF PAIN
- 5 movement circuit to be completed 1x/day. The movements that are highlighted in bold can be done more then 1x/day to decrease tightness or reduce pain. Complete 10-20 reps of each, once you get to 20 reps you can progrss to a harder version of that movement or add resistance
- Bridge Progression Physio Ball- You are currently on Phase 3
- H-28A Bear to Downward Dog Floor VIDEO
- H-2 Shoulder Extension Mobility Post->AROM Bilateral Post->Strength Table Top VIDEO
  - You are doing the last part of this video which is the table top progression on the floor
- Single Leg Deadlift- You are doing the first video but can progress to second when ready
  - H-46B Single Leg Deadlift VIDEO
  - H-46C Single Leg Deadlift with Rotation VIDEO
- Oblique Sit to Quadruped Crawl VIDEO
  - This shows the whole sequence from rolling to the side sit and into some of the crawling and bear
  - You can just focus on the side sit and comping up into that side plank position