STRENGTH & MUSCLE MASS
- Push – 1: Gluteus Maximus + Gluteus Medius/Minimus, Quadriceps, Ad-ductors etc. . Single Leg Squats, Step-ups, Split Squats, Lunges, Hip Thrusts
- Push – 2: Gluteus Maximus + Gluteus Medius/Minimus, Quadriceps, Ad-ductors etc. Squats, Leg Press, Deadlift
- Pull: Posterior Chain: Hamstrings – Glutes – Spinal Erectors .
- Hips: Flexors – Extensors – Ab-ductors – Ad-ductors – External & Internal Rotators .
- Lower Leg Shins & Calves: Anterior – Lateral – Posterior .
- Lower Leg: Ankles – Feet – Toes .
RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING, NEURODYNAMICS
- Lower Body Neurodynamics .
- Push: Glutes & Hip Ab-ductors – Quadriceps .
- Hips . Hip Ad-ductors – Hip Flexors – Hip Internal Rotation .
- Hip Extensors – see Posterior Chain Recovery & Glutes Recovery
- Hip External Rotators – see Glutes Recovery
- Pull – Posterior Chain: Hamstrings – Glutes – Spinal Erectors .
- Lower Leg – Shins – Calves – Ankles – Feet – Toes .
INJURIES & CONDITIONS
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
- Isometric Exercises for Pain Relief – The What and The Why – Keeley – Physio
- Tendon Pain Relief – Lawrence – Physio
- Isometrics in Tendinopathy – Physiotutors
- Pelvis: Deep Gluteal Pain Syndrome, Piriformis Syndrome, Ischial Bursitis, Pelvic Conditions .
- Hip Injuries & Conditions:
- Hip Joint: Osteoarthritis, Labrum Tear, Impingement .
- Lateral Hip: GTPS – Greater Trochanter Pain Syndrome .
- Lateral Hip: Hip Bursitis .
- Knee: Iliotibial Band Syndrome, Jumper’s Knee, Runner’s Knee
- Lower Leg: Shin Splints, Achilles Tendon .
- Feet: Plantar Fasciitis, Bunions .
- Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you.
- Click on Images to Enlarge
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