TG: Low Back Pain L5-S1 disc herniation with flexion based preference 9-26-17: In office treatment

11-28 Program Update
- Transition back to wrestling and functional lifting
- Continue to do the daily sequence below everyday
- This update with start to progress back into functional gym related lifts and increased drilling in practice
- Wrestling Practice
  - Able to participate in conditioning, light drilling
- When the guys are wrestling live I would like him to go through the strength circuits below. i will include 2 circuits so he can alternate each day
  - Circuit #1: complete each station for 30 sec-45sec
    - Medball squat and press throw up to wall (Wall ball)
    - Band Pulls with band hanging on pull up bar
    - Walking lunge holding medball or sand bag overhead
    - Bar hang Pull up bar Knees to chest or hang from pull up bar
    - Band over neck deadlifts
  - Circuit #2
    - 82) Bear Up Wall to Hand Stand VIDEO
    - Sand bag or med ball from ground lift over head
    - Push Ups
    - med ball slams
    - hold band at pull up bar single leg squats
      - 152.2) Single Leg Squat TRX->BOSU->Floor VIDEO
        
        instead of TRX hold band attached to pull up bar
- Weight Room workouts
  - Day 1
    - Bench press super set with Wall Sit Active/Band Abduction VIDEO
      - Bench try for reps 12, 10, 8……band pull apart for 45sec between each set
    - Dumbbell standing shoulder press overhead super set with Ball Roll Out VIDEO
      - same reps as above
    - Lying on Weight Bench Pullover VIDEO super set with Full Can/Scaption Supraspinatus VIDEO
    - Bear Hip Extension->Mountain Climber VIDEO
      - One towel under foot
      - Leg in the air 30-60sec each foot
    - Double Leg Bridge Phase 3 VIDEO
      - Progress to 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
      - 8-20 reps
    - Over Ball on weight bench, reverse hyper extension 10-20rpes
  - Day 2
    - Deadlift super set with Band Horizontal Abduction VIDEO
      - 12,10,8…….45sec each arm
    - Goblet/Front Squat VIDEO super set with Plank knee to chest hip ext Floor Phase 4 VIDEO
      - same as above
    - Bent Over Box Row VIDEO super set with Side Step Band Progression VIDEO
      - same as above
    - Band Chops Down and Across VIDEO
      - Green with stick 8-20 reps
    - 181.3) Walking Carry VIDEO
      - 30sec-2 minutes one arm at a time
    - partner holds your feet, head off edge of weight bench
      - keep chin down, hold 5sec, then 10sec, then 15 sec, then 20 sec and climb until you are fatgiued
Daily Sequence
- 10-20 reps of each, 1 set
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- 127) Step Knee Flexion Intro VIDEO
- 97) Quadruped with Physio Ball Hip Extension VIDEO
  - No ball
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
Strength Circuits: 8-20 reps or 30-90sec, 1/2 as many reps or time for the second set
- Organization for week
  - Strengthen 4 days/week: Do circuits 3 circuits each session
- #1
- #2
  - 79) Bear Hip Extension->Mountain Climber VIDEO
    - One towel under foot
  - 115) Double Leg Bridge Phase 3 VIDEO
  - 96) Laying on Back Weighted Pull Over VIDEO
- #3
  - 84) Shoulder Flexion & Forward Reach Towel Slide to Ball Roll Out VIDEO
    - End of video
  - 157) Band Extension Deadlift VIDEO
    - Green
  - 151) Goblet/Front Squat VIDEO
    - 10-15#
- #4
  - 70) Chair/Step Height Phase 3 VIDEO
    - 30-90sec
  - 135) Row Band in Lunge/Half Kneel VIDEO
    - Green
  - 185.3) Band Press Holds Single Leg Progression VIDEO
    - Double red end of video
- #5
  - 56) Laying on Back Weight Pull Over and Band Pull Over VIDEO
    - band version
  - 36) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
    - end of video wall sit
  - 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
    - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
    - use band if able
- #6
  - 161) Reverse Lunge Towel Slide VIDEO
    - 160) Reverse Lunge VIDEO
    - No towel
  - 90) Side Plank with Lateral Shift Progression VIDEO
    - Progress to lower surface
  - 94) Band Chops Down and Across VIDEO
    - Green with stick
- #7
  - 162) Single Leg Deadlift VIDEO
    - 10-15lbs
  - Band pulls with band attached to higher surface
    - pull down to back leg and switch feet
    - 30-90sec
  - One knee drive across wrestling shot finish
    - 30-90sec
- #8
  - Wrestling Stance Direction Changes
    - 30-90sec
  - One knee Med Ball Overhead throws/slams
    - 30-90sec on each knee
  - Movement Sequence
    - Reclined sit->side sit->Step the foot up and around(tripod)->Reach forward and stand up, reverse and go to the other side