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 – mode must change daily |
5 min, low to mod intensity |
|
|
|
2 x 15 |
alternate UE/LE, increase range |
UE or LE only, smaller ranges |
|
|
x 20 |
single leg |
bend knees, regular bridge |
|
|
3 way x 5 each |
add a lift off with each motion |
sitting |
|
|
30 sec BLE |
forearms on ground |
sitting/supine FABER stretch |
|
|
x 10 B |
increase resistance |
squat to box, core brace only w/o paloff press |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets x 15 reps
|
|
KB/DB, butt against wall |
|
|
3 sets x 15 reps
|
resistance bands/weights around feet/hands |
place foam roll on back to help w/ form |
|
|
3 sets x 15 reps
|
hold squat entire time |
min squat range |
|
|
3 sets x 15 reps |
|
DB/KB |
|
|
3 sets x 15 reps
|
|
prone on bench or over phyisoball |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
as needed 1 – 5 min |
|
|
|
x 20 |
|
min range |
|
|
30 sec B x 2 |
hold top knee down |
bend top elbow, min range |
|
|
3 way, 10 sec hold each |
|
sitting in chair w/ ball |
|
|
30 sec BLE x 2 |
|
1/2 kneel, strap assist |
|
|
30 sec BUE x 2 |
|
lower hand posiiton |
|
|
x 10 B |
|
PCV pipe, over under |
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.