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January 20, 2012

Active Rest/PT Day/Left Day

Foam Rolling x 5:00 left leg

FMS Anterior/Posterior Loaded Hamstring Stretch
FMS Band Loaded Hip Abduction Squat
FMS Band Loaded Hip Abduction w/Ankle Dorsiflexion
FMS Band Loaded Shoulder D1-D2  

Single Leg Deadlift 25+25lbs (50lbs) x 5 left leg
Single Leg Deadlift 30+30lbs (60lbs) x 5 left leg 
Single Leg Deadlift 35+35lbs (70lbs) x 5  left leg
Single Leg Deadlift 40+40lbs (80lbs) x 5  left leg

Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg

T's 7.5+5.5lbs x 12
W's 7.5+5.5lbs x 12 

Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R 

Side Lying Hip Abduction (glut med) x 25 left leg
Side Lying Hip Abduction (glut med) x 25 left leg 

Band Hamstring Stretching

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