This sequence of exercises should be performed at least once per day. For best results, complete in the morning & then a second time before going for your afteroon/evening walk.
Adam Corrective Exercise Program
Horizontal Loading
ULT
Trigger Point Calf Complex
time
3x 30 Sec each leg
Hold
7/10 on discomfort scale
time
3x 30 Sec each leg
Hold
7/10 on discomfort scale
| Set | Time | Hold |
|---|---|---|
| 1 | 3x 30 Sec each leg h:m:s | 7/10 on discomfort scale h:m:s |
ULT
Golf Ball Roll
time
3x 30 Sec each foot
Hold
7/10 on discomfort scale
time
3x 30 Sec each foot
Hold
7/10 on discomfort scale
| Set | Time | Hold |
|---|---|---|
| 1 | 3x 30 Sec each foot h:m:s | 7/10 on discomfort scale h:m:s |
ULT
Calf Stretch
time
30-60 Seconds each side
Hold
time
30-60 Seconds each side
Hold
| Set | Time | Hold |
|---|---|---|
| 1 | 30-60 Seconds each side h:m:s | h:m:s |
ULT
Quad Stretch
reps
30-60 Seconds
Hold
Tuck the hips under by squeezing the butt muscles
reps
30-60 Seconds
Hold
Tuck the hips under by squeezing the butt muscles
| Set | Reps | Hold |
|---|---|---|
| 1 | 30-60 Seconds | Tuck the hips under by squeezing the butt muscles h:m:s |
UMT
Tri Planar Hip Flexor Sequence
reps
30-60 Seconds
Hold
Just start with the static stretch, keeoing the hips tucked under with the arm up.
reps
30-60 Seconds
Hold
Just start with the static stretch, keeoing the hips tucked under with the arm up.
| Set | Reps | Hold |
|---|---|---|
| 1 | 30-60 Seconds | Just start with the static stretch, keeoing the hips tucked under with the arm up. h:m:s |
ULT
Glute Bridges
reps
10
Hold
Hold hips up until you feel your butt muscles working
Rest
30 Seconds
reps
10
Hold
Hold hips up until you feel your butt muscles working
Rest
30 Seconds
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 10 | Hold hips up until you feel your butt muscles working h:m:s | 30 Seconds (h:m:s) |
| 2 | 10 | Hold hips up until you feel your butt muscles working h:m:s | 30 Seconds (h:m:s) |