Circuit 1

Circuit x 2
ULT
Dead bug w/static opposite limb hold
reps 20 total alternating
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 20 total alternating Controlled 20-30s (h:m:s)
2 20 total alternating Controlled 20-30s (h:m:s)

****Use the stability ball. Remember it sits between the thighs and your hands and a few inches off of the stomach so you can squeeze the ball as you extend opposite arm and leg

ULT
Adductor/Leg Oblique Activation Drill
reps 5 breaths
Hold
Rest 20-30s
Set Reps Hold Rest
1 5 breaths h:m:s 20-30s (h:m:s)
2 5 breaths h:m:s 20-30s (h:m:s)

This is combining everything we did. So engage the block, lift hips, reach arm up and then take your breaths in that position. 4 seconds in 6 seconds out. FILL that right side abdomen with air

ULT
PAILS/RAILS Hip Flexion
reps 1-2 rounds per side
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 1-2 rounds per side Controlled 20-30s (h:m:s)
2 1-2 rounds per side Controlled 20-30s (h:m:s)

If you do 2 rounds, after you do the hold for 10 seconds you would go right back into 25% pressure up to 100% pressure and then after the 2 you would do the holding stretch

ULT
Copenhagen Side Plank – Level 1
time 30 seconds per side
Hold
Rest 20-30s
Set Time Hold Rest
1 30 seconds per side h:m:s h:m:s 20-30s (h:m:s)
2 30 seconds per side h:m:s h:m:s 20-30s (h:m:s)

******Progress to putting your top leg on the couch!!!!******

LMT
Loaded Turkish Get Up
reps 3 per side
weight_lbs 13
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 3 per side 13 lbs Controlled 20-30s (h:m:s)
2 1 per side 26 lbs Controlled 20-30s (h:m:s)
ULT
Single leg calf raise
reps 20 per leg
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 20 per leg Controlled 20-30s (h:m:s)
2 20 per leg Controlled 20-30s (h:m:s)

*****Do these on a stair so that your ankle can go below your toes to get full range of the calf muscle*****