Upper body protocol
Part 1 - Rocks: 3 sets of 10 each:
- Fingers forward - these were fine, no issues
- Fingers backward - these i can't get my hands turned all the way back, missing by about 15degrees maybe?
- Back of hands down - these feel good, a little tough
- Internally rotated - i can get my hands rotated enough to where my fingers are facing each other
- Knuckle rocks - these felt good
Gee my wrists and hands are so tight!
Part 2 - Pushups: 3 sets of 10 each:
- Palms up fingers facing you - had to do these against the wall
- Knuckles to back of hands - tried these on my knees on the mat but after a few had to go to the wall
- First knuckle - so i video'ed these and i just look dumb ha, my left hands first knuckles bend but my right hand is like glued shut! crazy, not sure the reason for this.
Right hand above - they dont move!
Part 3 - Shoulders/T-Spine:
- Side lat lean on stall bars: 3 sets of 30 seconds/side - these felt good, did :15hanging and :15 with foot assistance https://youtu.be/BAOAJug_-YQ- Shoulder flexion stretch palms down and palms up 3 sets of :30 each - palms down felt amazing, palms up was a different story..my wrists just dont move like that and it was hard to get my chest through.
https://youtu.be/4ShDitOtkm0
- Feet on box in hip flexion T-spine rotation 3 sets of 10 - felt fine, i just feel like i couldn't rotate far. https://youtu.be/gqZ99PGCKHI
- Kneeling/childs pose T-spine rotation 3 sets of 10 each - same as above, didn't feel like i rotated very much https://youtu.be/sizizDqzdAQ
- Side lying T-spine rotation 3 sets of 10 each side - https://youtu.be/34T5-RRFRzA
- PVC rotate and lunge wide lunge 3 sets of 10 - i did these same as lower body lunges with pvc?
Part 4:
- Active arch hang 3 sets of 20 seconds - these were good, i like them. https://youtu.be/ZIcrU6ahPug
- Cat cow - Yoga pose 3 sets of 10 reps (agg protraction and extension) - felt really good
- Scap push ups 3 sets of 10 - felt good
- Scap pull ups 3 sets of 10 - felt good
- Bear to single arm bridge 3 sets of 5 per side - these were my favorite! https://youtu.be/JqQaxhivgu8
Lower body protocol
Foot circles -- (Standard full ankle rotations to get ankle rotational work - forgot to video, but very small part of overall structure) - 3x10
Walking Drills I liked all of these below, no issues.
- outside
- inside
- externally rotated
- internally rotated
- on toes – forwards and backwards
- on heels - forwards and backwards
3 sets of 20 feet of each
Dynamic calf stretch directly into balance drills - vimeo video 3 sets on each leg 10/3
These felt good, felt it mostly in my achillies, low calf. Right Leg - https://youtu.be/Rz2UjlrbtW0
Left Leg - https://youtu.be/k5qWXQzaCWs
Natural knee extensions - you know from video i sent 3 sets of 10
- felt pretty good with these, i was nervous at first to do them, but by the end i got a little more comfortable and could lean back a little more. Video is set 1. https://youtu.be/Ps8nQKHB1q4
Pike Leans - attached (you can start to put your feet up on the stall bar as you gain flexibility) 3 sets of 45 seconds
- I really like these, felt really good.
Ostrich Walk - Ido 3 sets of 50 foot walk
- no issues, felt good.
Duck walk - Ido 3 sets of 50 foot walk
- can't do these still, i can't get on my toe and put all my pressure on my right leg. Hurts my knee to do so.
Laying internal leg lifts for adductor - Lay on your side, move your top leg in front of the bottom leg and lift the bottom leg off the ground as high as you can get it 3 sets of 10
- these felt fine, a little tough, did them a lot in therapy for my knee
Banded standing abductions - you should know? 3 sets of 10
- felt fine with these, just burned :)
Bird dogs banded - you should know? 3 sets of 10
- never have done these banded but they felt good.
Clam shells - you should know?3 sets of 10
- good with these, just burned
Lateral splits - you should know?3 sets of 10
- I wasn't sure what these were..
45 degree rotational lunges - 3 sets of 10
- felt fine, i think i did them right?
https://youtu.be/IJJZUYa-2tQ
Lateral lunges - i sent previously 3 sets of 10
- these felt fine, i did them like cossack squats..
Crossover step ups - 3 sets of 10
- i like these, felt good, can't quite get feet parallel, one foot is slightly in front of the other when doing them but felt good.
Wide stance lunge
- Feet turned in - https://youtu.be/9o5czXP_0Ec
- Rotate over top foot - https://youtu.be/MxUTSncFVyM
- PVC/light weight rotate and bend - https://youtu.be/OEwaGC-dbI8
3 sets of 10 for each movement
- all felt pretty good. These made me feel like my hips were tight..
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