Logo DEAD BUTT SYNDROME STRENGTH PROGRAM
Created by Christopher R. Schwenker, P.T.  Sep 7th, 2022
Total 4
LATERAL MONSTER WALK - ELASTIC BAND AT THIGHS SIDE STEPS

Place a looped elastic band around both thighs.

Next, bend your knees and step to the side while keeping tension on the band the entire time. After taking sidesteps to the side in one direction, reverse the direction taking sidesteps until you return to the starting position. Repeat.
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STEP DOWN - LATERAL

Start with both feet on top of a step/box. Next, slowly lower the unaffected leg down off the side of the step/box to lightly touch the heel to the floor. Then return to the original position with both feet on the step/box.

Maintain proper knee alignment: Knee in line with the 2nd toe and not passing in front of the toes.
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BRIDGE - ALTERNATE KNEE EXTENSION - ALT KNEE EXT

While lying on your back, raise your buttocks off the floor/bed into a bridge position.

Next, raise and straighten one knee so that only the other leg is supporting your body. Then, return that leg back to the floor and then alternate and perform on the other leg.

Try and maintain your pelvis level the entire time.
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LUNGE FORWARD - BOX

While standing on the ground with a step in front of you, place your foot forward and onto a step as shown.

Allow your front and back knees to bend as you lower your back knee towards the ground into a lunge position. Do not allow your front knee to pass your toes.

Return to the original position and then perform with the other leg.
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