Dynamic Copenhagen plank
Barbell lateral lunge
Adductor stretch hip hinge (inner thigh stretch)
Single leg forward hop to vertical hop
Double and single leg tuck jumps
Staggered stance pogos for height (with arms)
Single leg vertical hip with small weight
Lower back rotations (extensor exercise)
Weighted standing single leg knee drive (hip flexor strength)
Hip flexor knee drive into band
Banded wall knee drive
Pike leg lifts (compressed core exercise)
Single arm shoulder press (z press)
Hollow hold core exercise
Half kneeling trunk rotation with plate overhead
Deep tier split squat oscillation with plate overhead
Conventional barbell deadlift
Knee on elbow shoulder eccentric rotation
Eccentric shoulder rotation (wall constraint)
Bottoms up kettlebell single arm shoulder press (sitting)
90 degree rotational step up with band and weights
Side to side skater hop with deep landing
Single leg step hop with eccentric lowering focus
Heavy 1 down 2 up skater squat
Half kneeling adductor hinge
Alternate step back zercher barbell rotations
Half kneeling hip flexor stretch - with plate overhead and trunk rotation
Half kneeling hip flexor stretch - with dowel and trunk rotation
Wall drill knee drive with hip internal rotation focus
Single switch wall drill with band around feet - hip rehab and running
Hop lock wall reach - hip warm up
Single leg glute bridge with alternate leg kick out (dynamic hamstring mobility)
Marching glute bridge with overhead weight (trunk constraint)
Beginner knee flexion - quadruped rock backs
Hip extension holds (in compressed quadruped position)
Rotational step up with dumbbells and band
Back extension half rotations (posterior chain)
Barbell kickstand RDL
Weighted squat jump
Heels elevated goblet squat
Glute bridge dynamic hamstring mobility with kick out
Ankle dorsiflexion focus - knee drive wall drill
Hamstring dynamic mobility - quick kick outs and slow stretch
Hollow hold
Prone Y banded holds & prone banded Y to W
Active straight leg raise - hamstring assessment (right leg uninjured, left leg injured)
Maximal hip flexion active knee extension test - for hamstring injuries
Single leg step hop with tempo landing
X
About
⚡️Physiotherapist ⚡️| Keep your body moving.
LET'S WORK TOGETHER. I will help you develop a better understanding of your own body, so you can strive for longevity in your movement.
Subscribe for rehab exercises for injuries, aches & pains.
Find more at www.hanphysio.com for free programs or follow along on instagram @hanphysio.
Tags