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LOWER BODY – 497 VIDEOS

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WARM-UP – MOBILITY – JUMPING

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• WARM-UP | MOBILITY | JUMPING · 

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STRENGTH & MUSCLE BUILDING

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1. PUSH → GLUTEUS MAXIMUS | GLUTEUS MEDIUS & MINIMUS | QUADRICEPS | TFL ·
2. PULL → POSTERIOR CHAIN – HAMSTRINGS-GLUTES -SPINAL ERECTORS .
3. HIPS → FLEXORS-EXTENSORS-ABDUCTORS-ADDUCTORS-EXTERNAL ROTATORS-INTERNAL ROTATORS ·
4. LOWER LEG → SHINS-CALVES-ANKLES-FEET-TOES · 

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RECOVERY

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1. PUSH → GLUTEUS MAXIMUS | GLUTEUS MEDIUS & MINIMUS | QUADRICEPS | TFL .
2. HIPS → FLEXORS-EXTENSORS-ABDUCTORS-ADDUCTORS-EXTERNAL ROTATORS-INTERNAL ROTATORS .
3. PULL → POSTERIOR CHAIN – HAMSTRINGS-GLUTES-SPINAL ERECTORS .
4. LOWER LEG → SHINS-CALVES-ANKLES-FEET-TOES .

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INJURIES & CONDITIONS

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• GLUTES, QUADRICEPS & TFL .
• HIP JOINT .
  • HIP OSTEOARTHRITIS
  • FAIS – FEMORAL ACETABULER (HIP) IMPINGEMENT SYNDROME
  • LABRUM TEAR
• LATERAL HIP .
  • GTPS – GREATER TROCHANTERIC PAIN SYNDROME
    • GLUTEAL TENDINOPATHY
    • GLUTEUS MEDIUS-MINIMUS TENDINOPATHY
    • HIP BURSITIS
  • DEEP GLUTEAL PAIN SYNDROME (possible PIRIFORMIS SYNDROME)
• KNEE & ITB .
  • LIGAMENT INJURIES
  • ITBS – ILIOTIBIAL BAND SYNDROME
  • PATELLAR TENDINOPATHY – JUMPER’S KNEE
  • PFPS – PATELLOFEMORAL PAIN SYNDROME – RUNNER’S KNEE
  • KNEE BURSITIS
  • KNEE OSTEOARTHRITIS
  • BAKER’S (POPLITEAL) CYST
• HAMSTRINGS .
  • HAMSTRING STRAIN
• LOWER LEG .
  • CALF MUSCLE STRAIN
  • SHIN SPLINTS
  • ACHILLES TENDINOPATHY
  • ANKLE SPRAIN
  • PLANTAR FASCIITIS
  • FLAT FEET
  • BUNIONS

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