TS: Pitcher with R Knee/R Posterior Hip Impingement/Left Shoulder Pain: In Office patient (1-13-20)

4-17-20
- Updated Program Listed Below
  - Daily List
    - Bridge
    - Chair Quad Stretch
    - Step Lunge: Deep Knee bend and Overhead Reach
    - Rock Hands and knees Arms out infront
    - Band Around Knees Deep Squat
    - Foam Roll
    - Strap Overhead/Behind Back Stretch
    - Prayer Stretch Stick in Hand
    - Lying on floor “L” stretch
  - Strength
    - Deep Lateral Lunge
    - Seated on the ball pull apart as you go overhead
    - Single leg band in hand pull
    - Single leg hip thrust back on weight bench
    - Lying on side weight in hand 3 way shoulder 8lbs first set 1/2 weight second set
    - Hip heist where you are on hands and toes and bottom leg sits through
    - Band around feet 4 way monster walk
    - Band on ankle cirle coming forward
    - Side plank at low table shift
    - TRX Chopping rotations
Daily/ Warm Up movements: 8-15 reps for each
- Playlist including videos of all movements below
- Bridge
- Strap Quad stretch/isometric
- Step Lunge: Deep Knee bend and Overhead Reach
- Rock Hands and knees Arms out infront
- Rolling With Sidelying Rotation
- Behind back Shoulder Stretch Lying Down
- Behind Back Band Shoulder Stretch
Strength Circuit #1: second set 1/2 reps
- Weighted Pullover: 25lbs
  - 8-20 reps
  - 96.2) Weighted Pullover Feet Elevated VIDEO
- OverHead Holds: Gradual increase 10sec…15sec…20sec…to fatigue, machine better then DB for better control and ability to get end range flexion
  - 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
- Lateral slide Lunge: 8-20 reps
  - 179) Standing Adductor Slide VIDEO
Stength Circuit #2
- Sideplank Lateral Shift: 30-90sec
  - 87) Side Plank with Lateral Shift Progression VIDEO
- Box Elevated Lateral Lunge Squat: 8-20 reps
  - 180) Standing Lateral Step Single Leg Squat VIDEO
- Band Pre Run Stability:8-20reps
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
Strength Circuit #3
- 18″ Box Step Up: 15-30 reps
  - 200) Step Up Progression with Increase In Speed VIDEO
- Reverse Plank TRX:8-20reps
  - 123.1) TRX Reverse SidePlank VIDEO
- Bear Mountain Climber
  - 30-90sec: Slow to start but can pick up speed if good form
  - 83) Bear Mountain Climber Speed VIDEO
Other Movements
- Squat Variations
  - 149.1) Squat Pulses In Short Range VIDEO: Deeper range
  - 152.11) Split Squat VIDEO
  - 151) Goblet/Front Squat VIDEO
  - Band Behind the knees Squat Glute/Hamstring Activation
  - 160) Reverse Lunge VIDEO
- Coordinated variations
  - 75.3) Band press with Stepping forward VIDEO
  - 114.1) Row with Forward Step VIDEO