The main areas this program was meant to address are:
1) Improving soft-tissue quality of the muscles in the hip and thigh
2) Improving ankle range of motion
3) Strengthening the hip external rotators and abductors
4) Using isometrics (and one dynamic exercise-the reverse lunge) to strengthen the lower body
Foam Roll Circuit: Anterolateral Hip, Quads, Lateral Thigh
1 x 30s each position on each side
Lacrosse Ball Circuit: Lateral Glute, Posterior Glute
1 x 30s each position on each side
3-Way Ankle Mobility
1 x 5 each position on each side
A1) Side Lying Hip Abduction/External Rotation Hold
Week 1: 3 x 20s hold each
Week 2: 3 x 25s hold each
Week 3: 3 x 30s hold
A2) Split Squat Iso-Hold w/ Toe Pull
Week 1: 3 x 25s each
Week 2: 3 x 30s each
Week 3: 3 x 35s each
B1) Close Stance Glute Bridge Hold w/ MiniBand
Week 1: 3 x 20s hold
Week 2: 3 x 30s hold
Week 3: 3 x 40s Hold
B2) 3-Way Squat Circuit: Knees Out, Hands Behind Head, Hands Overhead
Week 1: 3 x 10s each
Week 2: 4 x 10s each
Week 3: 4 x 10s each
C1) Lateral MiniBand Walk
Week 1: 3 x 6 steps each
Week 2: 3 x 8 each
Week 3: 3 x 10 each
C2) Reverse Lunge
Week 1: 3 x 8 each
Week 2: 3 x 8 each
Week 3: 3 x 8 each