Logo L2RC BW Phase 3
Created by Matt Minard, PT,DPT,OCS,CMTPT,CSCS,Cert.MDT  Aug 19th, 2022
Total 8
COMMENTS




There are videos associated with each exercise.
BW_Tush_ Bridge Elevated

In supine place upper back on a stable surface (step, bench, or rolled up towel) just below shoulder blades. Interlace fingers and support the back of the head (support not assist) and maintain a slight tuck (holding an apple between chin and sternum). Engage glute max and lift hips in the air until the body is level. Make sure to not hyperextend spine and keep head grounded.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 2 Times a Week
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BW_Tush_ Bridge 2up 1down

Bend knees to 90 degree and lift forefoot so only the heels are grounded. First, pinch the glutes together (like holding a penny). Continue to engage glutes as you lift your hips in the air and drive through heels. Pause at the top, then extend the opposite knee until the leg is straight (thighs parallel). Slowly lower level hips to ground.
Repeat 10 Times
Hold 1 Second
Complete 2 Sets
Perform 2 Times a Week
Watch Video
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BW_GMED_ AB Iso Standing

Place belt around thighs (just above the knees). Engage the hip abductors by keeping constant outward tension on the belt. Shift weight back and forth between right and left leg working on single leg stance and keeping pelvis and shoulders level and symmetrical.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Perform 2 Times a Week
Watch Video
Enlarge
COMMENTS




Videos associated with each exercise. Small hand weights can be added if desired.
BW_Tush_ Bridge Legs Up

In supine place heels on a stable surface (generally measured to your knee height). Ensure neck is grounded, spine neutral, knees softened (not locked out) and palms flat on the ground. Pre-engage core by pushing palms through the ground. Then, engage glute max and lift hips in the air until body is level. Make sure to not hyperextend spine and keep head grounded.
Repeat 10 Times
Hold 1 Second
Complete 2 Sets
Perform 2 Times a Week
Watch Video
Enlarge
BW_Tush_Bridge SL

Bend knees to 90 degree and lift the forefoot of the targeted leg off the ground so only the heel is grounded. Extend the opposite knee until the leg is straight (thighs parallel). First, pinch glutes together (like holding a penny). Continue to engage glutes as you lift your hips in the air and drive through heel. Pause at the top, then ensure the glutes are also lowering. Note: this progression from double leg challenges the stability of the core and lateral hip structures. Make sure hips stay LEVEL throughout movement.
Repeat 15 Times
Hold 1 Second
Complete 2 Sets
Perform 2 Times a Week
Watch Video
Enlarge
BW_HS_ Slider Curls 2 Up 1 Down

In hook lying, place socks on hardwood (or shoes on furniture sliders). First: lift hips in the air and THEN straighten non-targeted leg (keep hips level) with thighs even. Second: slide heel away from body while lowering hips (landing should occur before the knees are fully locked out). Third: place both feet on on ground and slide heels back to starting position while keeping hips GROUNDED (no lifting, only eccentric or negative portion emphasized here). Repeat the above.
Repeat 10 Times
Complete 2 Sets
Watch Video
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BW_GMED_ AB Burners

Place folded pillow (or beach ball/stability ball) between the wall and the outside of the knee that's closest to the wall. Shift body weight to the leg that's furthest away from the wall. Balance on that leg by lifting the wall foot off the ground. Keeping hips level and stacked under shoulders, PUSH the pillow into the wall using hip abductors. Hold, relax, repeat. If doing it correctly you will feel it burning in the hip that's furthest from the wall. Note: this is a more specific way to work the hip abductors as they are used during running.
Repeat 10 Times
Hold 3 Seconds
Complete 2 Sets
Watch Video
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DB_GMED_ Anti Dip Rocker

Place weight in one hand and the other on the top of the hip bone (iliac crest) to monitor throughout movement. The weight should be in the opposite arm. I.e, standing on left leg, weight in right hand (like video above). This amplifies the hip abductor demand. Step forward and back while keeping shoulders and hips level and symmetrical. Note: rocking simulates walking mechanics working on both stance phase and swing phase. The dumbbell helps challenge lateral glutes.
Repeat 10 Times
Complete 2 Sets
Watch Video
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