Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio of Choice |
5 Minutes of Low to Moderate Intensity |
|
|
|
10 sec hold x 3 both legs |
lift back foot x 10 instead of hold |
use block under knees |
|
|
x 10 both arms |
|
pendulum |
|
|
3 x 10, segmental |
|
sitting |
|
|
x 15 |
|
external rotation angle wings |
|
|
10 steps x 3 each direction |
|
|
|
|
x 20 |
add resistance band |
add resistance band |
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 8 reps |
|
pad under knee, CL UE for balance
|
|
|
3 sets x 8 reps |
|
pad under knee, CL UE for balance
|
|
|
3 sets x 8 reps |
zombie squat, tempo/pause |
box squat/goblet squat |
|
|
3 sets x 8 reps |
deficit, 5 sec eccentric, pause |
hex bar |
|
|
3 sets x 8 reps |
more parallel to floor
|
isometric hold, more perpendicular to floor
|
|
|
3 sets x 8 reps |
more parallel to floor
|
isometric hold, more perpendicular to floor
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Walk until HR controlled |
as needed 1-5 minutes |
|
|
|
45 sec x 1 each arm/leg |
progressive incline
|
runner’s lunge, off step
|
|
|
45 sec x 1 each arm/leg |
progressive incline
|
runner’s lunge, off step
|
|
|
45 sec x 1 each arm/leg |
1/2 kneel with foot elevated |
standing, prone |
|
|
45 sec x 1 each arm/leg |
doorway, PVC pipe |
supine |
|
|
45 sec x 1 each arm/leg |
kneeling w/ PCV |
doorway, cable machine |
|
|
Hamstring stretch |
45 sec x 1 each arm/leg |
|
supine, standing |
|
45 sec x 1 each arm/leg |
pigeon |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.