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Phase 1 · Part 4 · Workout 3

PART 4: BUILDING JOINT RESILIENCE

Preparing for motion

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Workout 3 of 3

Workout 3

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6Exercises
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Exercise 01

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 02

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 03

Single Leg Bridge-Hold

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Lay on Back, One Heel Planted with other Leg Vertical, Lift Hips up Squeezing Glute
Exercise demoVideo or GIF slot
Exercise 04

Side Plank-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Lay on side, Keep Bottom Knee on Ground along with Elbow, Keep Spine Straight
Exercise demoVideo or GIF slot
Exercise 05

Cobra Pose-Hold

Sets4
Reps / Time15-20 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Lay on Stomach, Go up to Elbows then Hands while Keeping Thighs on Ground
Exercise demoVideo or GIF slot
Exercise 06

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
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