Phase 1:  Corrective Flexibility & Stabilization Endurance

Warm-Up

Self-Myofascial Release (SMR)

• Calves (Gastrocnemius/Soleus), Tensor Fascia Latae, 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

“Cat/Cow” Exercise (Quadruped position)

• 2 x 20 reps. (10 “cat” and 10 “cow”)
• Slow Tempo
• Focus on your breath: Inhale on “cat” and Exhale on “cow”
• Pay attention to the small movements of your rib cage and thoracic spine (upper back) during each breath.

Supermans’ (Quadruped position)

• 1 x 10 reps. Single Arm
• 1 x 10 reps. Single Leg
• 1 x 10 reps. Arm and Leg
• Progression:  Perform exercise on Swiss (stability) ball
• Hold for 2-3 sec.
• Slow Tempo

Glute Bridge

• 1 x 30 sec. hold
• 1 x 20 reps. with knee alternating knee extension (10 ea. side)
• Regression:  Elbows on floor; Wide foot stance
• Progression:  Elbows off floor; Narrow foot stance

Seated Stability Ball Leg Raises

• 2 x 20 reps. (10 ea. side)
• Lift each foot above floor 1 – 2 inches, drawing in abdominals and maintaining gluteal squeeze.

Prone Iso-Ab (Standard Plank on Elbows)

• 1 x 30 sec. hold
• 1 x 60 sec. hold
• Progression:  Perform exercise with elbows on Swiss (stability) ball.

• Regression:  Perform exercise with upper body raised (on bench or against wall) or knees on mat.

Single-Arm Chest Flys on Swiss (stability) Ball

• 2 x 20 reps. (10 ea. side)
• Hold one light dumbbell in each hand:  arms straight, perpendicular to floor, and dumbbells over chest. As one arm moves out to side (avoid moving dumbbell past shoulder joint), the other arm iso-metrically stabilizes (does not move).  Perform 10 reps on one side then switch to other side.
• Regression:  Perform exercise moving both arms together (as pictured below).
• Slow Tempo
• 0-90 sec. Rest

Dumbbell Row on Swiss (stability) Ball

• 2 x 20 reps.
• Perform exercise with one light dumbbell in each hand.
• Slow Tempo
• 0-90 sec. Rest

Tube Walking

• 2 x 10 side steps to right
• 2 x 10 side steps to left
• Place resistance band/tubing around both legs, between ankles and knees.
• Maintain slight squat position, bearing weight in heels.

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