STRENGTH & MUSCLE MASS
- Push – 1: Gluteus Maximus + Gluteus Medius/Minimus, Quadriceps, Ad-ductors etc. Squats, Leg Press, Deadlift
- Push – 2: Gluteus Maximus + Gluteus Medius/Minimus, Quadriceps, Ad-ductors etc. . Single Leg Squats, Step-ups, Split Squats, Lunges, Hip Thrusts
- 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 Rotation .
- Hip Extensors – see Posterior Chain Recovery & Glutes Recovery
- Pull – Posterior Chain: Hamstrings – Glutes – Spinal Erectors .
- Lower Leg – Shins – Calves – Ankles – Feet – Toes .
- Isometric Exercises for Pain Relief – The What and The Why – Keeley – Physio
- Tendon Pain Relief – Lawrence – Physio
- Isometrics in Tendinopathy – Physiotutors
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