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 40-80 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) Single Leg Glute Bridge 8-12 reps 3-5 sec pause

• 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.

• Focus on driving through mid foot to heal.

(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.