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

PART 5: RESTORING MOTION

Introducing movement through pain-free range of motion

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Workout 2 of 3

Workout 2

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6Exercises
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Exercise 01

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 02

Resistance Band Pallof Press

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Keep Hands in Midline, Tail Tuck.
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Exercise 03

Resistance Band T

Sets4
Reps / Time15-20
Rest30-60 Seconds
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Use Shoulder Blades, Relax Neck
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Exercise 04

Resistance Band Psoas March

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Lift Knee up Creating 90 Degree, Stabilze Using Planted Hip
Exercise demoVideo or GIF slot
Exercise 05

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 06

Glute Bridge

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings, Drive Knees Against Band
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