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Phase 1 · Part 4 · Workout 1

PART 4: BUILDING JOINT RESILIENCE

Preparing for motion

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Workout 1

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6Exercises
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Exercise 01

Standing Clam-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Hold on to Wall if Needed, Push Through Planted Hip While Kicking Outwards with Opposite Knee
Exercise demoVideo or GIF slot
Exercise 02

Resistance Band Lateral Raise-Hold

Sets4
Reps / Time15-20 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Band Under Feet, Lift Hands Outward, Stop Raising if you Experience Pain
Exercise demoVideo or GIF slot
Exercise 03

Resistance Band Lat Pull Down-Hold

Sets4
Reps / Time20-30
Rest30-60 Seconds
Coaching notesShowHide
In a Seated Postion, Pull Arms and Elbows Downward using Shoulder Blades
Exercise demoVideo or GIF slot
Exercise 04

Single Leg Balance Drill-Hold

Sets4
Reps / Time15-20 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Stand on one leg Utilizing Hip Joing and Core for Balance
Exercise demoVideo or GIF slot
Exercise 05

Standing Single Leg Hip Adduction with Yoga Block-Hold

Sets4
Reps / Time15-20 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Hold on to wall if Needed, Squeeze Knees into Block with high Force
Exercise demoVideo or GIF slot
Exercise 06

Split Squat Hip Loading Drill-Hold

Sets4
Reps / Time15-20 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Hold on to wall if needed, Load Weight into hip, Differienciate Hip vs Knee, Slight Hinge
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