Phase 1:  Corrective Flexibility & Stabilization Endurance

Warm-Up

Self-Myofascial Release (SMR)

• Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
• Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds

Static Stretching

• Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
• Hold each stretch for 30 seconds

Light-Moderate Cardiovascular Activity

• Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine

Circuit

Floor Bridge

• 2 x 30 sec. hold
• Progression:  Place green/light resistance band around knees
• 0-90 sec. recovery

Floor Prone Cobra (“Supermans”)

• 2 x 12 reps.
• (6 each side, alternating right arm/left leg and left arm/right leg)
• Slow tempo with 1-2 sec. hold each side
• 0-90 sec. recovery

Stability Ball Crunch

• 2 x 12 reps.
• Slow Tempo
• 0-90 sec. recovery

Prone Iso-Abs (standard plank on forearms)

• 2 x 30 sec. hold
• Progression:  Perform exercise placing elbows on stability ball
• Regression:  Perform exercise with knees on floor mat
• 0-90 sec. recovery

Seated Cable Row

• 2 x 12 reps.
• Light-Moderate Weight
• Slow Tempo
• 0-90 sec.

Reverse Lunge

• 2 x 12 reps. (each side)
• Progression:  Hold 2 light-moderate dumbbells, one in each hand
• Slow Tempo
• 0-90  sec. recovery

Stability Ball Dumbbell Chest Press

• 2 x 12 reps
• Light-Moderate Weight
• Regression:  Perform exercise on BOSU (ball side facing up) to create a more stable environment
• Slow Tempo
• 0-90 sec. recovery

Single-Leg Shoulder Press

• 2 x 12 reps. (each side)
• Light Weight
• Slow Tempo
• 0-90 sec. recovery

Single-Leg Shoulder Scaption

• 2 x 12 reps. (each side)
• Light Weight
• Slow Tempo
• 0-90 sec. recovery

Cool-Down

Light Cardiovascular Activity (optional)

• Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine
• Gradually reduce intensity as time progresses

Self-Myofascial Release (SMR)

• Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
• Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds

Static Stretching

• Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
• Hold each stretch for 30 seconds