LPHC Corrective 1B

Jun 25

Written By Coach

WKO Options & Info

Option 1: Complete 1 round in the morning, midday and at the end of your day.
Option 2: Complete rounds within 1 session.
Option 3: Spread workout throughout the day, completing at least 1 round.
Take your time when self massaging the recommended areas, be patient, your searching for tender points within muscle tissue and fascia. This will help break up tension and get in some fresh blood and oxygen to the area. Breathe throughout massage session. You can use a Theragun or similar but in most instances, the pressure from foam rollers and balls work best.
Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working and proper engagement of your core, strengthen this connection.
Only go to the point of mild discomfort with any of the stretches and mobility exercises. DON’T force anything or work through pain.

(1) Foam Roll Quadriceps 2-5+ minutes each side - address areas specific and tender to you.

Tight quadriceps tilt the pelvic anteriorly, causing lumbar issues and compensations.
Tilt inward and outward to target inner and outer thigh area as needed. Breathe.
To learn more about the Quadricep health and why we recommend this area often to be addressed, click here.

(2) Glute Hip Area 2-5 minutes each side with 5 inch Massage Ball

Start with a dense foam roller, progress to a 5 inch Ball or Lacrosse Ball to get deeper and more targeted.

(1) Floor Glute Bridges 12-15 reps 3-5 sec pauses

Feet and knees are hip width apart throughout range of motion.
Slowly drive up through your glutes, these are your primary muscle performing hip extension.
Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(2) Side Lying Clamshells 8-15 reps, hold at top range of motion for 3 seconds

You can use a light to moderate resistance mini band.
Keep abdomen tight throughout.
Watch for rocking of hips back or arching of lower back trying to create more range of motion. Hips stay STACKED on top of one another.
Work for every inch, pausing at the top before slowly returning.

(3) Supine Reverse Crunches 10-20 reps 10 seconds for each rep / 1 leg alternating 8-10 reps each side if 2 legs is difficult

Each rep is 10 seconds, 5 seconds concentric 5 seconds eccentric.
Press lower back to floor and keep it there throughout set.
Abdomen tight and locked, controlling the concentric phase (knees to chest) and eccentric phase (feet back to floor).
Focus on every inch of the movement and keeping engaged. Don’t loose tension.
Practice. Don’t rush. Breathe.

(4) Bird Dog 6-12 reps 8 second holds each

Don’t rush, practice core engagement, keep tension.
Move slowly, hold end range of motion for 5 seconds while breathing, keeping tension in abdomen and glute.
Watch for heel raising higher than hips, causing you to arch your lower back.

(1) Half Kneeling Hip Flexor Stretch 3x30-60 seconds

Watch for any arching of lower back. Goal is to move through the front of your hip.
You can gently move in and out of the stretch throughout duration.
Keep back glute engaged to help stabilize the area.
BREATHE

(2) 90/90 Hip Stretch - 2-4 x 15-30+ second holds at end point