Keith Kennedy Rehab Training WarmUp Foam Roll: Soft Tissue IT Band Glutes Workout: Day 1 Reps 8-10/Side

10-12 8/Side 10 8-12 10/Side Workout: Day 2 Reps 8-10/Side 12-15 8-10/Side 20 8/Side 10

Low Back Hamstrings

Quads

Lower Body: Hips 1A) Supine Straight Leg Raise 2A) Supine Glute Bridge 3A) Sidelying Clamshell (Fig. 8 Band) 4A) Hooklying Med Ball ADD. Squeeze 5A) Prone Hip Extension Upper Body: Scapula/Core 1A) Supine "No Money" Light Band 2A) Quadruped - "Sick Dog" Retractions 3A) Quadruped - Birddog

2x8 2 x 10 2 x 8/Side 2 x 10 2 x 8/Side 2 x 10 2 x 10 2 x 8/Side

A1 A2 B1 B2 C1 C2

Exercise Band Adductors (M-L) Incline Bench Rows Frisbee Lateral Lunge Swissball Rollout Machine Hamstring Curl Kneeling Cable Chop

Sets 3 3 3 3 3 3

Notes

A1 A2 B1 B2 C1 C2

Exercise Band Abductors (L-M) DB Shrugs/Retractions Band Hip Extensions (Stdg.) Swissball Deadbugs Frisbee Reverse Lunge MB Vups

Sets 3 3 3 3 3 3

Notes

Day 1 Observations/Additional Notes:

Day 2 Observations/Additional Notes: