Lowe w r e r B ody Resistance Training
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1 Lower Body Resistance Training
2 Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion
3 Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion
4 Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion
5 Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Degrees MTP AROM Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT
6 Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Degrees MTP AROM Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT
7 Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Degrees MTP AROM Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT
8 Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Degrees MTP AROM Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT
9 Triceps Surae (Calves) Proneus Longus Proneus Brevis Tibialis Posterior Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Degrees MTP AROM Degrees MTP PROM 90+? Extension & Inversion (supination) Extension & Eversion Triceps Surae MFT
10 Tibialis Posterior Tibialis Anterior Extensor Hallucis Longus Flexor Digitorum Longus Plantaris Triceps Surae AROM Stability issue Foot arch-supporters Anti-pronators Ankle-hip relation
11 Tibialis Anterior Extensor Hallucis Longus Extensor Digitorum Longus Proneus Tertius AROM degrees Extensor active-insufficiency Flexion & Eversion (Pronation) Flexion & Inversion
12 Triceps Surae Tibialis Posterior Tibialis Anterior? Extensor Hallucis Longus? Flexor Hallucis Longus Flexor Digitorum Longus Plantaris AROM Stability issue Foot arch-supporters Anti-pronators Ankle-hip relation
13 Peroneus Longus Peroneus Brevis Peroneus Tertius Extensor Digitorum Longus Flexor Hallucis Longus AROM degrees High Stability Inversion resistors (fights lateral ankle sprains)
14 Anterior Tibialis Extensor Digitorum Longus Peroneus Tertius Flexor Hallucis Longus Peroneus Longus? Peroneus Brevis? Extensor Hallucis Longus? AROM degrees High Stability Inversion resistors (fights lateral ankle sprains)
15 Tricep Surea Peroneus Longus Peroneus Brevis Flexor Hallucis Longus Peroneus Tertius? Extensor Digitorum Longus? AROM degrees High Stability Inversion resistors (fights lateral ankle sprains)
16 Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT
17 Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT
18 Semitendinosis Semimembranosus Biceps Femoris (long & short head) Popliteus Gastrocnemius Sartorius Gracilis AROM Active distraction forces Flexion & Hip Extension Flexion & Tibial int. rotation Flexion & Tibial ext. rotation Hamstrings MFT
19 Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces
20 Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces
21 Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Tensor Faciae Latae Gluteus Maximus (superficial portion) AROM 0-(-15) degrees Extension & Hip Flexion Extension & Tibial Rotation Patellar Function Compressive & Shearing Forces
22 Muscles Used Semitendinosus Semimembranosus Popliteus Sartorius Gracilis Observations AROM degrees Rom vs. Joint Play Internal Rotation & Ankle Inversion Internal Rotation & Knee Action
23 Muscles Used Semitendinosus Semimembranosus Popliteus Sartorius Gracilis Observations AROM degrees Rom vs. Joint Play Internal Rotation & Ankle Inversion Internal Rotation & Knee Action
24 Biceps Femoris (long & short heads) Tensor Fasciae Latae Gluteus Maximus (superficial portion) AROM degrees Rom vs. Joint Play External Rotation & Ankle Inversion External Rotation & Knee Action
25 Biceps Femoris (long & short heads) Tensor Fasciae Latae Gluteus Maximus (superficial portion) AROM degrees Rom vs. Joint Play External Rotation & Ankle Inversion External Rotation & Knee Action
26 Flexors Psoas, Illiacus, Rectus Femoris Gluteus Medius & Minimus (anterior portion) Tensor Fasciae Latae Sartorius Adductors Pectineus, Gracilis, Longus AROM degrees Flexion & Knee position Flexion & Lumbar Flexion Flexion & Hip Rotation
27 Flexors Psoas, Illiacus, Rectus Femoris Gluteus Medius & Minimus (anterior portion) Tensor Fasciae Latae Sartorius Adductors Pectineus, Gracilis, Longus AROM degrees Flexion & Knee position Flexion & Lumbar Flexion Flexion & Hip Rotation
28 Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat
29 Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat
30 Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat
31 Gluteus Maximus Biceps Femoris (long head) Semimembranosus Semitendonosus Gluteus Medius (posterior portion) Adductors AROM degrees Extension & Lumbar Hyper- Extension Extension & Hip Rotation Extension & Knee position Relation w Contra-lateral Lat
32 Gluteus Medius Gluteus Minimus Gluteus Maximus (superficial portion) Tensor Fasciae Latae External Rotators Piriformis, Obturators, Gemelli, Quadratus Femoris Sartorius AROM Degrees Abduction & Hip Flexion Abduction & Hip Rotation Abduction and S.I. Joint Abduction and Lateral Trunk Flexion
33 Gluteus Medius Gluteus Minimus Gluteus Maximus (superficial portion) Tensor Fasciae Latae External Rotators Piriformis, Obturators, Gemelli, QF Sartorius AROM Degrees Abduction & Hip Flexion Abduction & Hip Rotation Abduction and S.I. Joint Abduction and Lateral Trunk Flexion
34 Adductor Magnus Adductor Brevis Adductor Longus Pectineus Gracilis Psoas, Illiacus AROM Degrees Adduction & Hip Flexion Adduction & Hip Rotation Adduction and S.I. Joint Adduction and Hip Joint Compression Relation to Contra-lateral Obliques
35 Adductor Magnus Adductor Brevis Adductor Longus Pectineus Gracilis Psoas, Illiacus AROM Degrees Adduction & Hip Flexion Adduction & Hip Rotation Adduction and S.I. Joint Adduction and Hip Joint Compression Relation to Contra-lateral Obliques
36 Gluteus Medius Gluteus Minimus Tensor Fasciae Latae Adductors Magnus (Vertical), Gracilis, Piriformis (past 90 degrees) Psoas, Illiacus? Internal Rotation & Hip Flexion Internal Rotation & Hip Abduction Hip & Ankle Relation
37 Muscles Used Gluteus Maximus Gluteus Medius Gluteus Minimus External Rotators Piriformis, Obturators, Gemelli, Quadratus Femoris Biceps Femoris (long head) Psoas, Illiacus Adductors Magnus (oblique), Longus, Brevis, Pectinius Observations External Rotation & Hip Extension External Rotation & Hip Abduction Hip & Ankle Relation
38 Joint Motions Hip Extension knee Exetension Ankle Extension W pronation W Supination Muscles Used Gluteus Quadriceps Hamstrings Adductors Abductors Tricep Surea
39 Joint Motions Hip Extension Hip Abd./Add / Rot. knee Exetension Ankle Extension W pronation W Supination Muscles Used Gluteus Quadriceps Hamstrings Adductors Abductors Tricep Surea Foot (Pronantors / Supinators)
40 Everett Aaberg Co-Owner, TELOS Fitness Center Founder & Director of The Ortho-Kinetics Institute
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