stretch and core program
YOUR HOME PROGRAM
Created by Rob Maschi, PT. DPT, OCS, CSCS Apr 14th, 2015
View at "[Link]" using code: F8DZAYY
Total 12
HALF KNEEL HIP FLEXOR STRETCH Repeat 3 Times
Hold 30 Seconds
While kneeling, lean forward and bend your front
Complete 1 Set
knee until a stretch is felt along the front of the
other hip. Perform 2 Time(s) a Week
LATERAL PLANK Repeat 3 Times
Hold 45 Seconds
While lying on your side, lift your body up on your
Complete 1 Set
elbow and feet. Try and maintain a straight spine.
Gradually increase hold times Perform 2 Time(s) a Week
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PLANK Repeat 3 Times
Hold 1 Minute
While lying face down, lift your body up on your
Complete 1 Set
elbows and toes. Try and maintain a straight
spine. Do not allow your hips or pelvis on either Perform 2 Time(s) a Week
side to drop.
gradually increase hold times
BRACE MARCHING Repeat 10 Times
Hold 0 Seconds
While lying on your back with your knees bent,
Complete 2 Sets
pull your belly in and tighten abdominals. Keep
breathing. Slowly raise up one foot a few inches Perform 2 Time(s) a Week
and then set it back down. Next, perform on your
other leg. Use your stomach muscles to keep
your spine from moving.
Clamshell with Loop Repeat 15 Times
Hold 0 Seconds
Place elastic rubber band /loop around thighs just
Complete 3 Sets
above the knees. Lie on your side with knees
bent. Lift top knee toward ceiling, keeping hips Perform 2 Time(s) a Week
stacked.
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SINGLE LEG BRIDGE Repeat 10 Times
Hold 0 Seconds
While lying on your back with your knees bent,
Complete 3 Sets
extend one knee as shown.
Perform 2 Time(s) a Week
Next, raise your buttocks off the floor/bed.
Try and maintain your pelvis level the entire time.
lat Repeat 3 Times
Complete 3 Sets
With your knees bent, place theraband around
Perform 2 Time(s) a Week
your ankles. Walk to the side, keeping resistance
around the band the entire time. Take about
15-20 steps in each direction.
Rear leg elevated split squat Repeat 15 Times
Hold 0 Seconds
Elevate your rear leg on a workout bench or
Complete 3 Sets
couch if your at home. Place your front foot out
straight out from your hip so you have a nice wide Perform 2 Time(s) a Week
stance. Drop your hips straight down and push up
through that front heel. All of your weight should
be in that front heel. Keep your chest up and core
tight to help with balance and proper form.
Single Leg Deadlift Repeat 10 Times
Hold 0 Seconds
Standing on left leg, bring right leg to 90 degrees
Complete 3 Sets
in front of you.
Perform 2 Time(s) a Week
Next, extend right leg behind you until you reach
a lunge position keeping weight on left leg.
Keep your back straight.
Keep left leg in straight forward alignment.
add dumbells when it gets easy.
Repeat sets on both legs.
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Step Ups Repeat 10 Times
Hold 0 Seconds
Stand in front of a box. Step up as shown driving
Complete 3 Sets
the body up with the leg on the box. Keep the
body still by using the core. drive the knee Perform 2 Time(s) a Week
upward on the swinging leg so hip is flexed 90
degrees. Make sure your knee stays in a neutral
position. Do not let it fall inward or outward.
LATERAL STEP-UPS Repeat 10 Times
Hold 0 Seconds
Stand on stool or step with involved leg (step =
Complete 3 Sets
about 8 inches tall). Lower the uninvolved leg
until the heel touches the floor, then press back Perform 2 Time(s) a Week
up using the muscles in the involved leg only.
Repeat.
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