Updated: Sep 7, 2022
This program is really only a checklist. This makes it much more manageable for a busy professional to implement the minimum effective dosage to drive positive adaptation.
This checklist was created for a health care professional that works with high-level professional athletes.
The main intentions are:
- Managing and eventually eliminating knee pain
- Improving upper body strength (pull up)
- Spinal hygiene
- Some light conditioning for cardiac health
You can use this model exactly, or create your own! Feel free to reach out and ask questions if you need help!
Simply complete each of the exercises in order and check them off. Each week reflect on which ones were completed and plan to complete more or all of them next week. The exercises are ordered specifically to make sure the more important get completed first and secondary goals are taken care of once the first ones are completed.
Capacity conditioning - 20 mins of one or any combo of the 3 options below
- Backpedal (extra knee resistance)
- Crawl (extra core and upper body strength)
- Carry (extra upper body and core stability)
Hollow body hang - Start with 3 sets of 30 seconds and work up to accumulating 5 mins
*(Tuck pelvis and ribcage, reach feet slightly forwards. New video coming soon)*