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Phase 1 · Part 2 · Workout 2

PART 2: EXPLORING YOUR PAIN

Identify triggers and learn how to safely move around them

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Workout 2 of 3

Workout 2

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Cactus Pose Against Wall-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Tail Tuck Against Wall, Shoulders and Elbows at 90 Degrees, Rotate Knuckles Toward Wall
Exercise demoVideo or GIF slot
Exercise 02

Glute Bridge with Hip Cirle Band-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings, Drive Knees Against Band
Exercise demoVideo or GIF slot
Exercise 03

Standing Psoas March Against Wall-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Tail Tuck Against Wall, Lift one Leg up, Push through Planted Hip
Exercise demoVideo or GIF slot
Exercise 04

Resistance Band Y-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Pull Bands into Y Postion, Use Shoulder Blades, Relax Neck
Exercise demoVideo or GIF slot
Exercise 05

Resistance Band Bicep Face Pull-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Tail Tuck, Elbows and Shoulders at 90 Degrees
Exercise demoVideo or GIF slot
Exercise 06

Seated Hip Circle Single Leg Band Hip Abduction-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Stabilize One Knee and Push Out with the Other, Squeeze Glutes, Feet Firmly on Ground.
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