ProgramHome StrengthPart 5Workout 1
Phase 2 · Part 5 · Workout 1

PART 5: RESTORING MOTION

Introducing movement through pain-free range of motion

Review part guide
Now training01of 03
One workout at a timeWorkout 1Finish this workout, then use the button at the bottom to continue.
123
Workout 1 of 3

Workout 1

Add your first workout program here

6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Resistance Band Rows

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Pull Band Utilizing Shoulder Blades, Tall Posture
Exercise demoVideo or GIF slot
Exercise 02

Bird Dogs

Sets4
Reps / Time10-12
Rest30-60 Seconds
Coaching notesShowHide
Lift Opposite Arm/Leg, Tuck Tail
Exercise demoVideo or GIF slot
Exercise 03

Resistance Band VMO Knee Extentions

Sets4
Reps / Time20-30
Rest30-60 Seconds
Coaching notesShowHide
Band Behind Knee, Go from Heel to Toe, Dont Shift Hips
Exercise demoVideo or GIF slot
Exercise 04

Seated Hip Circle Band Hip Abduction

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Drive Knees Outward against band, Squeeze Glutes, Feet Firmly on Ground.
Exercise demoVideo or GIF slot
Exercise 05

Glute Bridge

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings, Drive Knees Against Band
Exercise demoVideo or GIF slot
Exercise 06

Resistance Band Bicep Curl

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Elbows by side, Tuck Tail
Choose another partWorkout 1 completeContinue to workout 2