LB-GLUTE-MEDIUS/MINIMUS-X-AB·DUCTION-[P]REHAB-VIDEOS


[P]REHAB – AB·DUCTION EXERCISES


INSTAGRAM VIDEOS


  1. GLUTE MED SERIES – LUNGE VARIATIONS . KAITLYN – PHYSIO
    1️⃣ Lateral Lunge: the glute med on the side that you are lunging into is being loaded eccentrically
    2️⃣ Reverse Lunge to Forward Lunge: the glute med on the leg that constantly is staying in contact with the ground is firing in order to keep the pelvis level. Additionally, the glute med on the side that is lunging forward is firing in order to keep the knee from collapsing inward
    3️⃣ Walking Lunges: the glute med on the side that is in single leg stance is firing to help keep the pelvis neutral and also to help assist the other leg to come forward. At the same time, the glute med of the leg that is lunging forward is working to prevent the knee from caving inward.
  2. ISOMETRIC STRENGTHENING – SPLIT SQUAT WITH BAND . KAITLYN – PHYSIO
    1️⃣ Banded Isometric Hip Abduction
    2️⃣ Isometric Wall Press
  3. GLUTE MEDIUS SKATERS · KAITLYN – PHYSIO
    1️⃣ Skaters
    2️⃣ Skaters w/ Band
    3️⃣ Skaters w/ Airex
    4️⃣ Skaters w/ Band + Airex
    5️⃣ Skaters w/ Bosu
  4. CONTROLLING KNEE VALGUS (KNEE CAVING IN) . KAITLYN – PHYSIO
    1️⃣ Forward single leg hops – again, focus is on exploding forward and controlling the landing (sagittal plane)
    2️⃣ Lateral single leg hops (frontal plane)
    3️⃣ Forward single leg hops with airex (sagittal plane)
    4️⃣ Lateral single leg hops with airex (frontal plane)
    5️⃣ Horizontal/Vertical single leg hops (frontal plane)
    6️⃣ Side shuffle with lateral hop (frontal plane)
  5. CONTROLLING KNEE VALGUS (KNEE CAVING IN) . KAITLYN – PHYSIO
    1️⃣ Transverse Step-Up
    2️⃣ Transverse Step-Up + Knee Drive
    3️⃣ Weighted DB Transverse Step-Up
    4️⃣ Weighted DB Transverse Step-Up + Knee Drive
    5️⃣ SA Kettlebell Transverse Step-Up
    6️⃣ SA Kettlebell Transverse Step-Up + Knee Drive Step-Up + Knee Drive

YOUTUBE VIDEOS


  1. 1-LEG SQUAT ON FLOOR + BAND – Can do without the Band; Can place foot on a slider


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