LPHC Corrective 3C

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) Massage Quadriceps 2-5 minutes each side with Dense Foam Roller, Theragun, TP Quadballer

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) Foam Roll Adductor (inner thigh area) 2-5 minutes each side

Keep core engaged throughout. Work on getting high up in the groin area by keeping shoulders square to the floor and hip/knee bent to near 90º.

(3) Glute, Hip & TFL Area 3-5+ minutes each side

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

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

(2) Floor Glute Bridges 12-15 reps with medium to heavy mini band placed just above knees 3-5 sec pauses

Use a medium to heavy resistance mini band.
Feet hip width, knees slightly pushed out wider than hips throughout range of motion.
Slowly drive up through your glutes. This is your primary muscle that is performing hip extension.
Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(3) Dead Bugs 6-12 reps 3-5 second holds

(4) Side Lying Clamshells 8-15 reps 3-5 second holds

You can use a light to moderate resistance mini band wrapped just above knees.
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.

(5) Side Lying Hip Abduction Raises (outer glute area)

Create a straight line from shoulders through hips to heels, making sure they are stacked on top of one another. THEN slightly tilt your body forward.
Drive the top leg up and slightly back. You want your toes to track with the bottom foots heal.
Keep knee locked and slowly raise without any momentum. Pause at top, fully engaging glute medius with abdomen tight.

(6) Side Lying Hip Adduction Raises (inner thigh)

Similar position as above, focusing on raising the bottom leg to target your inner thigh groin area.
Move slow and controlled.

(7) Side Planks 3-4 x 10 seconds each side

Make sure elbow is directly below shoulder. Build tension in arm, shoulder, back, oblique, glutes, everything tight.
Build tension. Straight line, hips and shoulders stacked.

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

Watch for any arching of lower back.
You can gently move in and out of the stretch throughout duration.
Keep back glute engaged to help stabilize the area and put you in the right position.
BREATHE

(2) Kneeling Stability Ball 2 Arm Lat Stretch 3x10 second Holds