Lower limb – protocol
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Video Library
Phase one:
Clams
4-pt kneeling series (foundation plank, supermans, deep neck flexor series)
Supine core
Calf raises
Hamstring
Shoulder external rotation
Phase two:
Leg series
Seated arm work (or kneeling)
Core: arms in straps, planking
Supine Glute series
Standing glute series
Balance
Runners lunge
Step ups
Sidelying glute series
4-pt kneeling
Supine core work
Phase three:
Reforming jumping series
Lunges and jumps on wobble board
jumps and hops
Runners lunge
Kneeling arm work (or kneeling)
Reformer plank series L1
Reformer plank series L2
Reformer supine arm series