This is a powerful injury prevention program!
Your primary focus should be on building up and maintaining a solid foundation. The only way to minimize the chance of you getting hurt and having to stop, is to prepare your body well from the very start; and keep it that way.
Your primary focus should be on building up and maintaining a solid foundation. The only way to minimize the chance of you getting hurt and having to stop, is to prepare your body well from the very start; and keep it that way.
Do each of the following exercises in the order I've provided. Do exercise #1 then move right to exercise #2 and so on. Don't rest between exercises but you may rest for 2-3 minutes after you've completed the round of all 6 exercises. You then start again with exercise #1 and continue as indicated above, doing all 6 exercises 3-4 times.
#1Single leg hip lifts 10 times per leg.
#2External rotations (bumbbell) 10-12 per arm
#3Single leg hockey squat 8-10 per leg.
#4Bent over dumbbell row 10-12 per arm.
#5Back and shoulder extensions 10-12 times.
#6Deep corrective squat 6-10 times.
Finish up with one round of the following mobility exercises, and your done.
Figure 4 active hip stretch
Quadricep stretch
Deep lateral stretch
Please note, these are excellent exercises for injury prevention, but are not necessarily ideal if you have an existing injury. Once you've attained a good level of competency in these movements, you can start to include newer and more advanced exercises to your program, but you should return to these 6 exercises once per week for maintenance.
See you healthcare provider before beginning any exercise program to be certain it is ideal for your condition.
#1Single leg hip lifts 10 times per leg.
#2External rotations (bumbbell) 10-12 per arm
#3Single leg hockey squat 8-10 per leg.
#4Bent over dumbbell row 10-12 per arm.
#5Back and shoulder extensions 10-12 times.
#6Deep corrective squat 6-10 times.
Finish up with one round of the following mobility exercises, and your done.
Figure 4 active hip stretch
Quadricep stretch
Deep lateral stretch
Please note, these are excellent exercises for injury prevention, but are not necessarily ideal if you have an existing injury. Once you've attained a good level of competency in these movements, you can start to include newer and more advanced exercises to your program, but you should return to these 6 exercises once per week for maintenance.
See you healthcare provider before beginning any exercise program to be certain it is ideal for your condition.
This is excellent !
Not only do we understand what the exercices will do but we also get to see how we should execute the exercises.
I’m glad you find it useful. I think it’s really important that people not only perform an exercise properly, but are also aware of what muscles they’re trying to work. This way people become more aware of their body and can focus on the more problematic areas.
Thanks for taking the time to comment!