Lower Extremity Flexibility

Hip flexor stretch: Assume the position pictured and tuck your pelvis backward as in the posterior pelvic tilt photo below. Feel the stretch in the front of the pelvis and upper thigh of the kneeling leg. Hold 30 seconds.

ITB and hamstring stretch: Cross legs in standing and flex forward with flat back until stretch is felt. Hold 10 seconds. Repeat 2-3 times.

 ITB stretch: Standing, cross one leg in front of the other. Feel ITB stretch in back leg. Intensify the stretch by reaching opposite arm overhead and to inside. Hold 10 seconds. Repeat 2-3 times.

 Quad stretch: Keep legs parallel. Pull heel towards buttock to feel stretch in quad. To intensify the stretch, incorporate the posterior pelvic tilt pictured in the second image of this series. Hold 30 seconds.

 Adductor stretch: Keep back flat (neutral) and assume side lunge position. Find a gentle stretch in the straight leg. Hold 10 seconds. Repeat 2-3 times.

 Hamstring stretch: Assume the position. Keep your back in neutral while hinging forward at the hip. Find the stretch in the back of the thigh of the straight leg. Hold 10 seconds. Repeat 2-3 times.

Gastroc stretch: Keep pelvis and feet facing forward, maintain the arch of your feet, and keep both feet flat on floor. Lean forward into wall. Find the stretch in the back of the leg. Hold 30 seconds.

Soleus stretch: Pelvis and feet facing forward, keep arches in feet, knees bent and lean into wall. Hold 30 seconds.











 Child's pose. 30 seconds.

Monday

Hamstring Bridge on Ball

Soles of feet on ball. Raise up but do not exceed neutral spine. Hold up position 10 seconds. SLOWLY lower your spine segmentally. Rest 10 seconds. Repeat for 10 reps.

 Wall Sits with Ball

Lower into sit position but only in the painfree range. Make sure your knees are well behind your toes in the down position. Hold down position for 20-30 seconds. Rest an equal amount of time. Repeat 6-8 repetitions. Progress to 1 minute holds of 3 sets with equal rest.

Partial Squat with Band

Use band just above knees. (Ankle band is optional). Keep tension on the band while you partially squat down in painfree range. Hold 20-30 seconds. Equal rest period between. Repeat 6-8 repetitions. Progress with holding medicine ball in hands and by increasing hold time as tolerated.

 Reverse Lunge

Body weight until your form is good. Step backward into lunge position. Only go as low as is painfree and balanced. Be mindful to keep the forward knee from diving inward. Hold the position for 10 seconds. Repeat 10 times on each side. Progress to using dumbbells and decreasing the hold time as weight increases.

 Sport Cord High March Running Drill

Walk into the tension until it is a challenge. Try to hold the tension while you high march. SOFT and SLOW return. Alternate as if you were running in slow motion. Repeat 3 minutes.

Dead Bug on Foam Roller

Lying on foam roller. Opposite arm and leg lift as pictured. Alternate sides for 5 seconds hold each side. Goal = keep foam roller stable. 1-3 minutes

Foam roller

Quads. Roll up and down the length of the quads as pictured for 1 minute.

 ITB for 1 minute.

Hamstrings for 1 minute.

Saturday

 Marches X 10 minutes in shallow end of pool.
Then with running vest, do 10 minutes deep water marches.
Finish with 20 lengths of kickboard.

HANGS: Keep shoulder blade muscles active! Do not fully extend or hyperextend elbows. Hang 6-10 seconds. Repeat 6 reps. Progress with HOLD time as you improve. Practice with varying grips (palms forward, backward, neutral) if the option is available.

 SUPINE TRUNK ROTATIONS: Begin without weight and with feet on floor. Keep shoulders flat. Do 1 set to fatigue. Progress to position demonstrated above without weight 1-2 sets to fatigue. Then progress with medicine ball. 

BICYCLE CRUNCH: Keep neck as neutral as possible. Use hands to support neck, but avoid pulling head forward with hands. Right elbow toward left knee. Alternate and go slowly. Go to fatigue. Repeat 2-3 sets. Progress with reps and sets as tolerated.

TRUNK ROTATIONS: Begin with a light medicine ball. Progress as tolerated. Neutral spine! Belly button inward. Rotate from left to right until fatigue. Begin with 1 set to fatigue. Progress with sets as tolerated.

Thursday

Sidelying Clam with band.
Keep pelvis stacked.
Hold up position 10 seconds.
Rest 10 seconds.
Repeat 10 times.

Bridge with band.
Open knees against band, then bridge up. Toes up.
Hold 10 seconds. Rest 10 seconds. Repeat 10 times.
Progress to 20, 30 and 60 second holds for 6, 4, and 3 sets, respectively.

 Sidelying hip abduction. FORM! Note the pelvis is facing downward toward floor, while the leg is rotated outward and is positioned slightly behind you. You should not be able to see your leg. You won't go as high or be able to do as many, but if done incorrectly, not targeting the gluteus medius and the tensor fascia latae. Begin with 3 X 1 minute hold with 30 second rest between sets. Add ankle weight as tolerated and move from top to middle of range until fatigue.

 Hamstring strength and flexibility. Begin with body weight only. Slowly move from position 1 to 3 and back. BALANCE! If needed stand close to wall for balance, but only use as needed. Do 3 reps on each side very slowly. It should take 10-20 seconds per rep. As your balance improves, place a weight on the floor and pick it up, place it back down and stand up without weight. This is 1 rep. Increase to 10 reps with weight as tolerated.

 Standing with band around both ankles. You can figure 8 the band or may have to stand on it and loop around free ankle. Keep body upright and still. As your leg rises, you should look like you are still on two feet; upright and stable. Move from start to finish and back to start SLOWLY, taking about 4-6 seconds. Repeat 10 times on each side. Keep abdomen engaged; belly button in to spine.

 This is the reverse of the above exercise. Also slowly in execution to maintain upright, stable balance. Don't tip forward for this one. Do 10 on each side. FORM!

Plank with alternating leg. Assume the forearm plank position. Tuck your belly inward and tighten your buttocks firmly prior to lifting one leg up (not too high!) Slowly lower it and alternate to the other leg. Repeat this for 20 seconds. Rest for an equal amount of time and repeat 6 times. Progress to 30, 45, and 60 seconds as you get stronger for 4, 3 and 2 sets, respectively.

Cycling Strength

Lateral lunge. Lunge depth depends on flexibility and your ability to keep weighted knee from drifting inward. FORM! Begin with 10-15 seconds X 4 reps each side of body weight holds, Add weight as tolerated and decrease or eliminate hold performing 8-12 reps to each side.

 Squat to overhead press. Dumbbell or barbell. Use a weight that allows you to have good form, but is not too easy. Do 8-12 reps. Progress to more sets (2-3) as tolerated.

 Push ups. From knees if you are unable to keep back in neutral (sagging means you're not in neutral). Do 8-12 reps. Progress to 2-3 sets.

 Advanced push ups. Do 1 push up with ball under left hand. At the up position, roll the ball over to the right hand and do another push up. Repeat 3-5 times with each side.

Single leg bridge. Keeping pelvis level, perform a one legged bridge. Make sure to tighten your buttocks before you leave the floor. Keep buttocks tight as you take one leg off floor and keep thighs at same height with pelvic bones level. Hold 10 seconds. Do 5 on each side.

Lower Extremity Strength

Body weight squat. Add weight as tolerated. Do 8-12 reps. If not adding weight, hold 10-15 seconds with equal rest.

 One legged squat. Use a chair or a bench as a guide. Only go as far as feels comfortable and stable. Do 8-12 reps each side. Don't hold these longer than a few seconds.

 Reverse lunge with rotation. Step back into lunge position. Hold weight in front of body and rotate to same side as forward leg. Alternate left and right and do 8-12 reps on each side. NOTE: Make sure to keep forward knee from drifting into midline - keep it facing forward or slightly to the outside and knee behind the toes - plumb bob from kneecap to "laces".

 Turkish get ups. Choose a light weight to start with. Perform the "get up" as pictured. Do 5 times with each arm.

 Single leg pick ups. Choose a light weight and while standing on one leg, lower it to the ground. Stand back up without the weight. Then pick it back up. This = 1 rep. Do 3-4 on each leg. SLOWLY. Balance!

One legged plank. Do a forearm plank with perfect form. Alternate left and right leg lifts for 20 seconds. Use equal rest and complete 3-6 reps.

Balance

BIRD DOG: Draw abdomen inward while breathing normally. Maintain a neutral spine. Lift opposite arm and leg. Hold 10 seconds. Repeat on other side. Do 10 reps. Increase hold time to 20 and 30 seconds as tolerated.


TREE POSE: Assume the position. Abdomen inward. Pelvis faces forward. Hold for 20 seconds or 3-4 normal breaths. Move into the warrior poses from this pose with standing leg the forward leg.  Progress to 30 and 60 seconds or 6-12 breaths as tolerated. Easy, normal breathing. Do 3 rounds on each side.

WARRIOR 1: Same hold and reps progression as tree pose above, but stay on one side for warrior 1, 2, and 3 before moving to other side. Pelvis stays forward

WARRIOR 2: Flow from warrior 1 to warrior 2 on same side. Pelvis is facing to the side now. Same hold time.


WARRIOR 3: Flow from warrior 2 to 3. Keep hips level. Same hold time.

Then repeat the sequence on the other side. Do 2-3 sets as tolerated. Increase hold time as tolerated.

Core Strength

PLANK: Hold position 30 seconds X 3 sets. Equal recovery in between sets. Begin from knees. FORM! Progress to feet and then by adding alternating leg lifts for a portion of the held time. Progress to 60 and 90 second plank holds as tolerated.

SIDE PLANK: Hold position 10-15 seconds X 3 sets. Equal recovery. Begin from knees. Progress to feet and then by adding top arm raise and "thread the needle" and/or raising top leg. FORM! NOTE: Only perform the position in which you can hold good form.

BICYCLE CRUNCH: Keep neck as neutral as possible. Use hands to support neck, but avoid pulling head forward with hands. Right elbow toward left knee. Alternate and go slowly. Go to fatigue. Repeat 2-3 sets. Progress with reps and sets as tolerated.

TRUNK ROTATIONS: Begin with a light medicine ball. Progress as tolerated. Neutral spine! Belly button inward. Rotate from left to right until fatigue. Begin with 1 set to fatigue. Progress with sets as tolerated.

SUPINE TRUNK ROTATIONS: Begin without weight and with feet on floor. Keep shoulders flat. Do 1 set to fatigue. Progress to position demonstrated above without weight 1-2 sets to fatigue. Then progress with medicine ball. 

STANDING RESISTIVE BAND/PULLEY TRUNK ROTATION: Neutral spine! Belly button inward. FORM! Do 1-2 sets to fatigue. Progress with resistance, reps and sets as tolerated.