Lower limb – protocol

Lower Limb protocol image

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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

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