LPHC Corrective 7B
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. *Be sure to use the appropriate weight, resistance and intensity so you are fatiguing within the recommended repetitions and duration.
Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.
Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.
1-4 ROUNDS
(1) Marching in Place 30-60 reps each side
Raise knee above hip, watch for forward head and collapsing forward.
(2) Planks from Elbows 30-90 seconds
Keep shoulders packed, head and neck neutral. Watch for looking upwards, look straight at the ground.
Keep glutes tight. They will want to disengage, so practice keeping them squeezed throughout.
(3) Floor Glute Bridges 10-15 reps with light to medium mini band placed just above knees 3-5 sec pauses
Use a light to moderate 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.
(4) Seated Single Leg Hip Flexion with 5-10lbs, 10-15 reps
Sit on a chair, stool, box, stability ball etc. Knees need to be 4+ inches below hips when sitting tall.
Place a medicine ball, dumbbell, etc. on one knee.
Pause at top end point for 3 seconds. Focus on your hip flexors and abdomen working together.
(5) Single Leg Quarter Squat 8-12 repetitions
Focus on sitting your hips back and engaging your glute. Abdomen tight.
This is not a full single leg squat, your only squatting to around 120º in your knee.
Stretch & Mobility
Add this after your rounds above or at any point during the rest of your day.
Focus on static stretches (holding for 30+ seconds) but move around some within the stretch by simple moving slowly side to side and front to back. Don’t look for the path of least resistance but search and position yourself in the stretch that feels limited.
(1) Half Kneeling Quad Hip Flexor Stretch AKA Couch Stretch - 2-4 x 30-60+ sec holds at end point.
(2) Active Assisted Hamstring Straight Leg Raise - 4-8 x 10-30+ seconds
(3) Quadruped T-Spine Rotations 1x8 reps each side, 3-5 second holds at top with breaths.
Hand is gently placed on neck, not your head.
Move slowly, making sure not to move from your lower back area.
Take a big breathe in and out at each end point.
