Walking Pigeon Stretch
1 Sets, 60s Reps, 4 X week
Side Plank Roll
2 Sets, 30s Reps, 4 X week
Toe Tap - 3-Way, Band
2 Sets, 30s Reps, 4 X week
Bulgarian Split Squat
2 Sets, 30s Reps, 4 X week
Anterior Step Down
2 Sets, 30s Reps, 4 X week
Single Leg Heel Raise - TKE
2 Sets, 30s Reps, 4 X week
Split Stance Lunge - Rear Leg Emphasis
2 Sets, 30s Reps, 4 X week
Psoas March - Band
2 Sets, 30s Reps, 4 X week

Notes:

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Walking Pigeon Stretch
1 Sets
60s Reps
4 X week

HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you’re standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your leg creating a stretch in the bent leg. Hold this for as long as prescribed and do this as you walk forward alternating legs. 

FEEL: You should feel a stretch in the hip you are bending. 

COMPENSATION: Don’t lean to either side, stay upright even as you hinge forward.

Side Plank Roll
2 Sets
30s Reps
4 X week
HOW: Begin in a plank position with your forearms on the ground, elbows straight down from your shoulders, and your feet straight out from your hips with your toes pushing into the ground. All at the same time, rotate your chest and hips to face one side putting all of your weight on one arm. As you do that, let your feet hold your body up with your toes facing the side your body is now facing. Then, rotate back down to the starting position. 

 

FEEL: You should feel your core and shoulder muscles working. 

 

COMPENSATION: Make sure to rotate your hips and upper half all at once.
Toe Tap - 3-Way, Band
2 Sets
30s Reps
4 X week
HOW: Place a band around your knees above your knee cap. Bend your knees slightly and hinge forward at the hips performing a small squat. From this position, shift your weight to one side. With the other leg, reach out and tap your toe in a diagonal direction in front of you, then back, then straight out to the side, then back, and in a backward diagonal motion. Return back to the starting position in between each rep. 

 

FEEL: You should feel your hip muscles working. 

 

COMPENSATION: Maintain a squat position. Don’t shift your weight to the leg tapping in each direction.
Eccentric Single Leg Hamstring Curl - Swissball
2 Sets
30s Reps
4 X week
HOW: While lying supine, bend your knees up and place your heels on the swissball. With one leg, push down into the ball lifting your hips up. When your torso is in line with your knee, slowly let the swissball roll away from you.. Once your knee is straight, let your hips down to the floor in a controlled manner.

 

FEEL: You should feel your hamstring muscle working as well as your core.

 

COMPENSATION: Keep your arms relaxed and stable, don’t push into the ground with them. Don’t twist your torso. Only lift your hips up with one leg.
Bulgarian Split Squat
2 Sets
30s Reps
4 X week
HOW: Get set-up in a tall split squat position with one foot back and up/supported on a bench or elevated surface. Perform a split squat by letting your hip and knee bend to lower yourself down towards the ground and repeat. Try to maintain at least 80-90% of your body weight on the front leg. 

 

FEEL: You will feel the leg that is in front doing most of the work, with your thigh and butt muscles working. 

 

COMPENSATION: Do not lean side-to-side or lean back, keep your weight mostly on your front foot. Perform the split squat with good form by not letting your knee collapse in or bow out, do not let your pelvis drop. 
Anterior Step Down
2 Sets
30s Reps
4 X week
HOW:  Stand on the step. Shift all of your weight to one leg. With the foot in the air, you will reach forward and lightly tap the ground with your heel, and then come back up to your starting position.

 

FEEL:  You should feel all the thigh muscles and the butt muscles working in the leg you’re standing on, but primarily in the thigh muscles.

 

COMPENSATION:  Avoid putting too much weight (if any weight at all) on the foot you are reaching down with. Don’t let your knee cave in, and avoid rounding your back or side bending.
Single Leg Heel Raise - TKE
2 Sets
30s Reps
4 X week
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, stand away from the anchor so that there is tension on the band so that it wants to pull your knee forward. Lift your other leg up so you are just standing on one leg. Push hard and backwards against the band by squeezing your quadriceps and pushing your knee back until it is fully straight. Keeping your knee straight, lift your heel off the ground, and then lower. Repeat.

 

FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.

 

COMPENSATION: Focus on staying tall with your chest up as you perform this exercise. Do not lose tension in the band and keep your knee straight the entire time.
Split Stance Lunge - Rear Leg Emphasis
2 Sets
30s Reps
4 X week
HOW: Begin by stepping one foot forward and the other back with your toes pointed forward in a split stance position. Bend both knees and lower yourself down but shift over half of your bodyweight to the back leg. Push into the ground returning to the starting position. We are going to try to use our back leg as much as possible to return to the standing position!

 

FEEL: You should feel your leg muscles working. 

 

COMPENSATION: Keep your chest upright. Make sure most of your bodyweight is on the back leg.
Psoas March - Band
2 Sets
30s Reps
4 X week
HOW: Get set-up on the ground with a band around the top of your feet. Lift both legs into the air with your knees bent and your knees positioned over your hips. If you’re targeting the left hip flexors, your left leg will not move from this position. While keeping your left leg still and your low back flat against the ground, kick the right leg in front of you straight, slowly bring it back and repeat.

 

FEEL: You will feel your left hip flexor muscles and your core muscles working with this exercise.

 

COMPENSATION: Do not lose left hip position in this case or low back position, do not let your low back excessively arch. 
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