Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca
Page: 1 Stretch hip flexor kneel w/ball Stretch Piriformis 4 point kneel Kneel on right knee with ball in front of right thigh. Place chest on ball. Push hips against ball and straighten right leg until a stretch is felt on front of right thigh. Repeat with left leg. Special Instructions: Keep hips against ball. For more stretch push down on ball, arching the back. Perform 1 set of 4 Repetitions, twice a Use Ball. Hold exercise for 20 Seconds. Dissociate the Hips Position on all fours. Place right leg under left as shown. Rock backward until a stretch is felt in the right buttocks. Hold stretch, relax and repeat. Repeat stretch with left leg. Perform 1 set of 4 Repetitions, twice a Hold exercise for 20 Seconds. Glute Roller Begin prone on a physioball and walk out with your hands until you are in a mini-push-up position with your knees on the ball. Flex your lower legs to 90 degrees so that the bottoms of your feet face the ceiling. Whilst maintaining the torso and shoulders square to the floor begin to rotate at the hips. Go as far as to rotate so that the ball is on the side of your upper leg. Perform 2 sets of 1 Minute, once a Quad Roller Begin exercise in supine position with glutes placed directly on the foam roller with both hands supporting body weight. Next, roll the glutes across the foam roller from high to low and outside to inside. Never perform exercise to the point of pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue. Repeat in same fashion on the opposite glute. Perform 2 sets of 1 Minute, once a TFL Roller Begin exercise in prone position with quad placed directly on the foam roller with both hands/elbows supporting body weight. Next, roll the quad across the foam roller from high to low and outside to inside. Never perform exercise to the point of pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue. Repeat in same fashion on the opposite quad. Perform 2 sets of 1 Minute, once a Begin exercise in side-lying position with TFL placed directly on the foam roller with bottom hand and opposite leg supporting body weight. Next, roll the TFL across the foam roller from high to low and outside to inside. Never perform exercise to the point of pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue. Repeat in same fashion on the opposite TFL. Perform 2 sets of 1 Minute, once a
Page: 2 2 to 10 Rollover with Stability Ball Assisted Lunge Lay on your back with arms extended out to the sides, and a stability ball between your legs. Place your right leg at 2:00 while the left leg continues in a straight line on the ground. Secure ball between legs and rotate it over your left leg passing the 12:00 towards the 10:00 position. Hold 10:00 or your final position for 3 seconds. Ensure your right shoulder stays on the floor. Reverse back to 2:00. Perform 4 sets of 8 Repetitions, once every other RN Lunge Attach handles at a high point of attachment. Standing with your feet together, put the middle of the tubing around your waist and hold the tubing down with your hands. Face away from the point of attachment and take a step out with one foot. Both toes are pointing straight ahead using the tension of the tubing to assist the movement. Do not let your knee go past your toes on the leg in front of you. You should have a straight line from top of the head to the knee that is down, keeping your body upright. Extend and go backward with your forward leg and return to a standing position. Add a toe up or heel up position on front leg to activate the calf. For further assistance, move further away from the point of attachment. Before starting your exercise, please make sure the point of attachment for the tubing is secure. Standing D1 Extension Lunge Place both handles at a secure point of attachment position at knee height. The middle of the tubing loops around the outer knee. Slide away from the point of attachment creating resistance. Place your hands at your waist and step forward into a lunge position with the foot that has the band on it. Do not let your knee go past your toes. Keep your stance narrow as you perform this movement. Do not let your knee cave in by the force of the band. Add a toe up or heel up to activate the calf on the front leg. For more resistance, slide further away from the second point of attachment. Before starting your exercise, please make sure the point of attachment for the tubing is secure. Standing D1 Flexion Lunge Place the middle of the tubing in a high point of attachment. Secure one handle and take hold of the other with the hand opposite the side of the tubing. Stand in a good posture with feet shoulder width apart. Start the pull with the hand at opposite shoulder and pull down and across body, finishing with hand at hip on the same side. Then step back with outside leg into a lunge position and then return to standing and slowly return arm up. Maintain a long and tall spine while minimal movement during the exercise. The tubing should be in line with the arm pulling. One of three handgrips may be used. For more resistance, slide further away from the point of attachment. Before starting your exercise, please make sure the point of Standing D2 Extension Lunge Place middle of the tubing at a low point of attachment. Secure one handle and take hold of the other handle. Standing in a correct posture with feet shoulder width apart, pull the handle across the body finishing above the opposite shoulder. Take a step forward with the outside leg into a lunge position. Return to a standing position and then slowly lower arm back to start position. Maintain a long and tall posture with minimal movement from the body. The tubing should be in line with the arm pulling. One of three handgrips may be used. For more resistance, slide further from the point of attachment. Before starting your exercise, please make sure the point of Place the middle of the tubing in a high point of attachment. Take one handle and secure it, then place the nylon strap of the other handle around the hand. Stand in a good posture with feet shoulder width apart. Start the pull extended from the shoulder on the side the tubing is on and finish palm back on the opposite hip. Finish with arm extended and then step forward with your outside leg into a lunge position. Return to standing then slowly return to the starting position. Maintain a long and tall spine with minimal movement during the exercise. The tubing should be in line with the arm pulling. One of three handgrips may be used. For more resistance, slide further away from the point of attachment. Before starting your exercise, please make sure the point of
Page: 3 Standing D2 Flexion Lunge Split Squat Place middle of the tubing at a low point of attachment. Secure one Place the handles of the tubing in a low point of attachment at knee height handle and place the nylon strap of the other handle around the hand. or just below and the middle of the tubing around the back leg. Spread your Stand in a correct posture with feet shoulder width apart. Pull the handle stride length out. Keep feet in a narrow stance (In line). Bend forward leg from the hip opposite the arm holding the tubing across the body finishing and keep the back leg slightly bent but do not allow it to bend any further. above the same shoulder as the tubing. Extend arm and then step back into Hands stay on the hips or at your side. To come out of this position, push a lunge position with the outside leg. Stand back up and then lower your forward with back leg and push back with forward leg in a scissors action. arm. Maintain a long and tall posture with minimal movement during the For more resistance, slide further away from the point of attachment. Before exercise. The tubing should be in line with the arm pulling. One of three starting your exercise, please make sure the point of attachment for the handgrips may be used. For more resistance, slide further away from the tubing is secure. point of attachment. Before starting your exercise, please make sure the point of Backward Lunge Resisted Lunge Place one handle in a high point of attachment and the other handle at a waist high point of attachment. Twist tubing one time and place one arm through the hoop and let it rest behind the shoulder. Go into a reverse lunge with the leg on the same side as the tubing on the shoulder going back. At the same time, raise the arm that the tubing is around and reach high. Keep feet in a narrow stance, within 6-inches apart. Maintain a long and tall posture from head to knee that is down. Before starting your exercise, please make sure the point of Assisted Deep Squat Attach handles at a low point of attachment. Stand with your feet together with the middle of the tubing around your waist. Face toward the point of attachment and step forward with one foot. Point toe straight ahead using the tension of the tubing to resist the movement. Do not let your knee go past your toes on the leg in front of you. You should have a straight line from top of the head to the knee that is down, keeping your body upright. You should have a straight line from top of the head to the knee that is down. Extend backward with your forward leg and return to a standing position. For further resistance, move away from the point of attachment. Use a toe up or heel up on front leg to add calf activation. Before starting your exercise, please make sure the point of attachment for the tubing is secure. Deep Squat (Rotational Correction) Place the handles at a high point of attachment and run the middle of the tubing around your back. Grab the foam handles and make sure the tubing is underneath your arms. Wrap arms around tubing once and keep arms relaxed through the movement. Place feet shoulder width apart. Begin deep squat by bending your knees, keeping them wide but keeping feet flat. Slowly lower down as far as you feel comfortable. Keep trunk over feet and chest up during the movement. For more assistance, slide further away from the point of attachment and/or add a heel lift if needed to make squat feel better. Before starting your exercise, please make sure the point of Place one handle at a secure point of attachment and the middle of the tubing at knee high point of attachment. Stand at an angle to the point of attachment and start with your feet shoulder width apart and toes straight ahead. Arms should be held straight overhead with tubing looped around the outside shoulder to create a rotational pull. You should resist the pull and perform a deep squat. Add heel lift to help with the deep squat if necessary. For more resistance, slide further away from the point of attachment. Before starting your exercise, please make sure the point of
Page: 4 Deep Squat (Lateral Shift Correction) Deep Squat (Valgus Correction) Place both handles at a secure point of attachment at waist high, to the side position of your body. Place the middle of the tubing around your waist and step away from the attachment to create a pull from the side. With toes straight ahead and feet about shoulder width apart perform one squat without allowing tubing to pull you. Add heel lift to help out the deep squat if necessary. For more resistance, slide further away from the second point of attachment. For added difficulty, raise arms above your head during the movement. Before starting your exercise, please make sure the point of Abduction Deep Squat Place both handle at a secure point of attachment at knee height. The middle of the tubing s is looped around your knee and slide to the side away creating a pull from the inside of your knee. With toes straight ahead and feet about shoulder width apart perform one squat without allowing your knee to be pulled in. Add heel lift to help the deep squat if necessary. For more resistance, slide further away from the second point of attachment. To increase difficulty of the movement, raise arms overhead. Before starting your exercise, please make sure the point of attachment for the tubing is secure Deep Squat (Trunk Flexion Correction) Place the point of attachments at knee height and spread the handles about the size of a door apart from each other. Then give the band a twist so that the tubing will cross in front of you. Step inside and face the point of attachment. Place the foam handles at the outside of the knees. Place your toes straight ahead and your feet about shoulder width apart. Cross arms across chest and start your squat while pushing your knees out but do not allow your feet to rotate out. As you squat down keep your heels down and go as deep as you can go comfortably. Then come back up to the standing position. For progression, raise hands and extend arms above your head. For more assistance and resistance, take a step back or add a heel lift if you are unable to squat deep. Before starting your exercise, please make sure the point of Front Deep Squat Place the middle of the tubing s strap at a waist high point of attachment. Place your hands through the handle straps while leaving your thumb out. Place feet at shoulder width apart. The first move is to extend arms overhead while keeping your hands wider than the shoulders, be sure to reach high. Squeeze shoulder blades together and keep arms back. Go into a deep squat while keeping your arms back through the entire movement. Add a heel lift to assist in the movement. Back further away from the point of attachment for more resistance. Before starting your exercise, please make sure the point of Overhead Deep Squat Place the handle straps around your feet and stand with feet shoulder Place the straps of the handles around your feet. Grab the foam handles width apart. Take the middle of the tubing and twist one time to cross the and raise the tubing over your head and keep elbows straight. Push your tubing in front. Brings hands up in front of your shoulders and point elbows hands as high as you can, this will help you maintain a long and tall straight ahead. Allow the tubing to be on the outside of your arms. Keep posture. Keep hands slightly wider than shoulder width apart and keep the elbows close to your body and point elbows straight ahead. Start deep tubing that is going from hand to hand behind or just over your head. Take squat and keep knees wide but feet flat and toes straight ahead. Keep knees wide but keep feet flat and toes straight ahead. Go as far as you feel elbows pointing straight ahead throughout the movement. Add heel lift to comfortable with the squat. Add a heel lift if necessary to make the make squat feel more comfortable if necessary. For more resistance, take a movement feel better. Before starting your exercise, please make sure the wider grip on the tubing. Before starting your exercise, please make sure point of the point of
Page: 5 One-Armed Impact to Follow-Through with Bands Push-Up Plus Anchor a band to a pole. In golf posture, and with tension in the band, hold a band handle in each hand. Rotate left arm up and back while firing hips and pivoting right foot. Keep right arm stable during this motion. Perform 4 sets of 12 Repetitions, once every other PUSHUPS with Ball In a push up position, slowly push shoulder blades as far apart as possible by lifting your upper back to the ceiling. Keeping arms straight, bring shoulder blades back together by slowly lowering your back 1 inch. Ensure movements are through the shoulders not the spine. Perform 2 sets of 15 Repetitions, once every other On hands and knees, place heavy ball under one hand. Body should be in one line from knees, through hips to shoulders. Perform pushup with one ball on hand while maintain straight line of body. Hold abdominal wall in tightly. Keep chest in alignment with hands. For more challenge, lift knees to straight leg plank position and perform pushups. Switch hands Perform 2 sets of 8 Repetitions, once every other
Chart Copy For: Page: 1 Stretch hip flexor kneel w/ball Perform 1 set of 4 Repetitions, twice a Use Ball. Hold exercise for 20 Seconds. Stretch Piriformis 4 point kneel Perform 1 set of 4 Repetitions, twice a Hold exercise for 20 Seconds. Dissociate the Hips Perform 2 sets of 1 Minute, once a Glute Roller Perform 2 sets of 1 Minute, once a Quad Roller Perform 2 sets of 1 Minute, once a TFL Roller Perform 2 sets of 1 Minute, once a 2 to 10 Rollover with Stability Ball Perform 4 sets of 8 Repetitions, once every other Assisted Lunge RN Lunge
Chart Copy For: Page: 2 Standing D1 Extension Lunge Standing D1 Flexion Lunge Standing D2 Extension Lunge Standing D2 Flexion Lunge Split Squat Backward Lunge Resisted Lunge Assisted Deep Squat Deep Squat (Rotational Correction)
Chart Copy For: Page: 3 Deep Squat (Lateral Shift Correction) Deep Squat (Valgus Correction) Abduction Deep Squat Deep Squat (Trunk Flexion Correction) Front Deep Squat Overhead Deep Squat One-Armed Impact to Follow-Through with Bands Perform 4 sets of 12 Repetitions, once every other Push-Up Plus Perform 2 sets of 15 Repetitions, once every other PUSHUPS with Ball Perform 2 sets of 8 Repetitions, once every other