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.

Upper Extremity Strength

PUSH UP: Do not lower further than 90 degree elbow bend. Keep arms in at side and shoulder blades down (not shrugged) to protect shoulder. HOLD down position 5 seconds. Repeat 10 times. Begin from knees. Progress to feet. Then increase to 2-3 sets as tolerated.

UNWEIGHTED PULL UP: Choose bar height that allows you to pull up with good FORM. Hold up position for 5 seconds and SLOWLY lower. Don't lower into locked elbow position or full shoulder stretched position, but rather to a very slight bend still in the elbow and "active" shoulder muscles to protect these joints. Do 10 reps. Add 2-3 sets as tolerated.

NEGATIVE PULL UPS: This is similar to the unweighted pull up, but utilizes eccentric contraction which is safer for beginners or those with shoulder injuries. To get into the start position, a chair or bench is needed (not pictured). From the start position, VERY SLOWLY lower into the end position, again being careful not to hang passively from the shoulder joints (keep shoulder blade muscles active and elbows slightly bent). The photo does not depict this well. Do 5-10 reps and taking 4-6 seconds for each lower. Practice with varying grips (palms forward, backward, neutral) if the option is available. Progress with reps until your strength improves. Every few weeks, attempt a concentric pull up (regular going up), but only after a good warm up. Once you can perform 1-2 regular pull-ups, these can be added to the routine.

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.

SQUAT WITH OVERHEAD PRESS: Slowly lower into squat, then explosively press upward out of squat while pressing arms overhead. Begin with light weight. Progress as tolerated. 10-15 reps. Lowering phase should take 4-6 seconds. FORM!

Lower Extremity Strength

SQUAT: Hold this position 20 seconds down, 20 seconds up (recovery). Repeat 8 times. Keep knees facing forward, behind toes and lined up with 2nd toe. Use body weight to begin with. Add weight as tolerated. Note: If adding heavier weight or if using barbell, keep arms bent with bar at upper chest (behind head OK, but be careful) to protect lower back.

REVERSE LUNGE: Hold same as squat position: 20" hold; 20" recovery X 8 reps. Begin with body weight. Add weight as tolerated. Lunge backward keep front knee behind toes and don't let it dive inward. FORM!

STEP UPS: 20 reps each side. Choose the highest step in which you can still maintain good form (center of knee stays aligned with 2nd toe and  does not dive inward as you step up; hip does not drop as you step up). Use a mirror if you're not sure about your FORM! SLOW especially on the descent. Begin with body weight. Add weight as tolerated.




BILATERAL HEEL RAISES: 3 X 20-30 reps. Begin with body weight either on floor or off step. Add weight as tolerated. Also progress to single leg heel raises in addition to bilateral, beginning with 1-2 sets of 15-20 reps. Progress with reps and weight as tolerated.