STRENGTH & MUSCLE MASS
- Push: Squats, Deadlifts, Leg Press, Single Leg Squats, Step-ups, Split Squats, Lunges, Bulgarians, Hip Thrusts etc.
- Pull: Hamstring Curls, Back Extension, GHR, RDL etc.
- Hips: Multiple Exercises
- Lower Leg: Calf Raises, Toe Raise, Foot & Toe Exercises
RECOVERY: NEURODYNAMICS, MASSAGE BALLS, ROLLING, STRETCHING
- Push – Gluteus Maximus, Medius & Minimus | Quadriceps | TFL .
- Pull – Posterior Chain: Hamstrings | Glutes | Spinal Erectors .
- Hips – Flexors | Extensors | Ab-ductors | Ad-ductors | External & Internal Rotators .
- Lower Leg – Shins | Calves | Ankles | Feet | Toes .
NEURODYNAMICS – NERVE FLOSSING, SLIDING, GLIDING
INJURIES & CONDITIONS
NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.
- Glutes, Quadriceps & TFL .
- For Piriformis Syndrome see LATERAL HIP below
- For ITBS – Iliotibial Band Syndrome see KNEE & ITB below
- Hip Joint .
- Hip Osteoarthritis
- FAIS – Femoral Acetabular (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)
- GTPS – Greater Trochanteric Pain Syndrome
- Iliopsoas & Ad-ductors .
- Iliopsoas Strain – Impingement – Tendinopathy – Bursitis
- Groin Strain
- 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 Cyst or Popliteal Cyst
- Hamstrings .
- Hamstring Strain
- Hamstring Tendinopathy
- Lower Leg .
- Calf Muscle Strain
- Shin Splints
- Achilles Tendinopathy
- Ankle Sprain
- Plantar Fasciitis
- Flat Feet
- Bunions
- Foot Drop
- Lisfranc Injury