For permanent lower-body issues and limitations, like chronic knee arthritis or an area that’s been surgically repaired and will likely never have full function again.
Training works around the area of chronic pain while improving systemic function.
This program assumes that while you can see improvements in movement, positioning and your ability to exercise and move about from day to day without pain, you’ll still have some underlying issues with your lower body that will have to be worked around.
Throughout the program, the movements you’ll be practicing will avoid deep knee flexion, which means things like squatting deeply. Instead, your lower body exercise will focus on hip- dominant work that minimizes the involvement of your knees or ankle dorsiflexion.
This means that most of your lower body movements will be things like deadlift variations and hip extensions. You’ll be practicing using the muscles in your hips to generate movement while keeping your lower back stable and in a neutral position that keeps you from picking up too much lower-back tension.
The first few months of the program are focused primarily on rebuilding positioning and making subtle changes to how you move, so that tension shifts away from your lower back and knees and more into your anterior core (ab muscles) and hips.
As you move through the earlier phases, your workouts will become gradually more challenging and allow you to experiment with new movements and protocols.
Towards the later portions of the program you’ll start to integrate some easy variations of lunging movements, while working to stay within the limits of your comfort zone.
It’ll be important with these movements to keep your personal limitations in mind and adjust each exercise to only the level of resistance and range of motion that you’re comfortable with. For example, if you have a lunge exercise in your program, only lower your hips as much as you can without discomfort, even if that’s only a few inches. You’ll be able to gradually expand those limits as long as you train within - but just at the edge - of them.
Each of your workout phases will build on the one before it so that movements are practiced as a form of skill and then tested in a slightly more challenging format in the next phase, so that while you’re practicing movement skills that help you move more freely you’re also training your body in a way that makes you tter and more athletic.
***14 DAY FREE TRIAL ON ALL ONLINE ONLY WORKOUT PROGRAMS***
ALL PROGRAMS INCLUDE:
- INTAKE QUESTIONNAIRE
- BASIC PHYSICAL ASSESSMENT/SCREENS
- DELIVERY VIA EMAIL/ACCESS VIA SMARTPHONE
- VIDEO DEMOS & WRITTEN INSTRUCTIONS FOR WORKOUTS
- 3 SCALED MODIFICATION VARIATIONS FOR DIFFERING ABILITIES
- ACTIVE RECOVERY PROGRAMMED
- 4 WEEK BLOCK PHASES