Workout: Name: Fascia Work: Plantar Fascia Rolling 60s Spine Rolling 60s ITB/Quad Rolling 60s Glute

Rolling 60s Wave Stretches: Seated Glute 2x6 Hip Flexors 2x6 Squat to Stand 2x6 Spinal Flexion 2x6

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Workout: Name: Fascia Work: Plantar Fascia Rolling 60s Spine Rolling 60s ITB/Quad Rolling 60s Glute Rolling 60s Wave Stretches: Seated Glute 2x6 Hip Flexors 2x6 Squat to Stand 2x6 Spinal Flexion 2x6

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Workout: Name: Fascia Work: Warm-up Plantar Fascia Rolling 60s Spine Rolling 60s ITB/Quad Rolling 60s Glute Rolling 60s Wave Stretches: Warm-up Seated Glute 2x6 Hip Flexors 2x6 Squat to Stand 2x6 Spinal Flexion 2x6 A1: DB Side Step-Up_Tempo 1-0-X-0, Sets-2-4, Reps-15-20, Rest-10 Safety & Form Protocols 1 Place step-up bench in position. 2 Unrack dumbells as directed by PT. 3 Place one foot 1% off centre at one end of the step-up bench. 4 With the other foot heel tracking the lifting foot toe, lower yourself. A2: Sitting Hamstrong Curls_Tempo 4-0-X-0, Sets-2-4, Reps-8-10, Rest-30 Safety & Form Protocols 1 Adjust personal settings on the Seated Hamstring Bench. 2 Slide legs into the correct position, with neutral toes depress with force the lever to its maximum range. 3 Release lever slowly and with control. B1: Front Foot Elevated Split Squat_Tempo 3-2-1-0, Sets-2-4, Reps-8-10, Rest-10 Safety & Form Protocols 1 Choose a Step-up bench and place in front of your body. 2 Put your leading foot on one end of the bench and the other on the floor 3 You stand, back straight(from your hips) head and eyes in front 4 Lower your body downward toward the floor 5 Try to maintain your length as you lower 6 Ensure your lead heel is referencing the bench B2: 45% Hyperextensions_Tempo 4-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Safety & Form Protocols 1 Mount the bench with your toes and feet secure, secure the bench adjustment or PT assist. 2 Ensure the top of your hips/ASIS is referencing the endpoint of the bench. 3 Start at 45 degrees. Hands behind your head and lower with lumbar lordosis 4 The lowest point of the exercise is when your back flattens out 5 Come back up to the start position at 45 degrees and repeat.

Select foam roller, lay on side, roll up and down Select half foam roller, place perpendicular at lumber spine, then progress by each vertebrae to lower thoracic spine Select foam roller, roll quads down to the kneecap Select a baseball, sit on the ball with your right cheek and cross your right leg over your left, roll. Alternate sides.

Sit on a chair, cross left ankle over right leg, retract shoulders, slowly bend forward from lumbar spine While standing in front of a bench place the toe of one leg on the bench, the other leg on the floor and lower yourself to the floor and stretch, pushing your pelvis forward. Alternate. Squat down to the floor and grab your ankles with your hands. Keep head down, slowly raise your bottom to straighten your legs for hamstring stretch. Stand upright, put both hands behind your head, retract shoulders, push elbows forward in front of your eyes and slowly roll down vertebrae by vertebrae.

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C1: 45% Side Planks_Tempo 0-0-75-0, Sets-2-4, Reps-10-12, Rest-10 Safety & Form Protocols 1 Lay on your side 2 Press one hand and both feet into the floor. 3 With your other free hand raise so the tips of your fingers point to the ceiling 4 Make sure your body is in correct alignment. 5 Remember to keep your hips raised C2: 45% Leg Lowering_Tempo 3-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Safety & Form Protocols 1 Lay with your back on the floor 2 Push your lumbar spine into the mat or floor, hands beside you. 3 Feet-together and raise them both evenly to 90degrees 4 Lower feet gently and evenly to the floor and repeat. C3: 45% Standing Calf Raise, Tempo 3-2-1-0, Sets-2-4, Reps-12-15, Rest-10 Safety & Form Protocols 1 Choose a lightweight and choose a bench from the Pull-up Rack 2 Stand as shown on the rack, with dumbell and the sole of your feet at the edge of the bench 3 With your dumbell weight at your left side, right hand for balance on the rack lower yourself 4 Maintain alignment, head and eyes looking ahead-back is straight, abdominal are engaged. Aerobic: Burpees, 0-0-100-8minutes Safety & Form Protocols 1 In the lowering phase make sure your chest touches the floor 2 in the up phase reach, extend and clap hands. 3 Do your best to keep going and keep heart-rate up for best benefits.
GLOSSARY ASIS Lumbar Lordosis Kyphosis Flattening

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Table 1

Workout: Name: Fascia Work: Warm-up Plantar Fascia Rolling 60s Spine Rolling 60s ITB/Quad Rolling 60s Glute Rolling 60s Wave Stretches: Warm-up Seated Glute 2x6 Hip Flexors 2x6 Squat to Stand 2x6 Spinal Flexion 2x6 Select foam roller, lay on side, roll up and down Select half foam roller, place perpendicular at lumber spine, then progress by each vertebrae to lower thoracic spine Select foam roller, roll quads down to the kneecap Select a baseball, sit on the ball with your right cheek and cross your right leg over your left, roll. Alternate sides.

Sit on a chair, cross left ankle over right leg, retract shoulders, slowly bend forward from lumbar spine While standing in front of a bench place the toe of one leg on the bench, the other leg on the floor and lower yourself to the floor and stretch, pushing your pelvis forward. Alternate. Squat down to the floor and grab your ankles with your hands. Keep head down, slowly raise your bottom to straighten your legs for hamstring stretch. Stand upright, put both hands behind your head, retract shoulders, push elbows forward in front of your eyes and slowly roll down vertebrae by vertebrae. W R W R W R

A1: DB Side Step-Up_Tempo 1-0-X-0, Sets-2-4, Reps-15-20, Rest-10 Safety & Form Protocols Date W R 1 Place step-up bench in position. 2 Unrack dumbells as directed by PT. 3 Place one foot 1% off centre at one end of the step-up bench. 4 With the other foot heel tracking the lifting foot toe, lower yourself. A2: Sitting Hamstrong Curls_Tempo 4-0-X-0, Sets-2-4, Reps-8-10, Rest-30 Safety & Form Protocols Date W R 1 Adjust personal settings on the Seated Hamstring Bench. 2 Slide legs into the correct position, with neutral toes depress with force the lever to its maximum range. 3 Release lever slowly and with control. B1: Front Foot Elevated Split Squat_Tempo 3-2-1-0, Sets-2-4, Reps-8-10, Rest-10 Safety & Form Protocols Date W R

B2: 45% Hyperextensions_Tempo 4-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Safety & Form Protocols Date W

C1: 45% Side Planks_Tempo 0-0-75-0, Sets-2-4, Reps-10-12, Rest-10 Safety & Form Protocols Date W

C2: 45% Leg Lowering_Tempo 3-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Safety & Form Protocols Date W

C3: 45% Seated Calf Raise, Tempo 3-2-1-0, Sets-2-4, Reps-12-15, Rest-10 Safety & Form Protocols Date W

Aerobic: Burpees, 0-0-100-8minutes Safety & Form Protocols Date W 1 In the lowering phase make sure your chest touches the floor 2 in the up phase reach, extend and clap hands. 3 Do your best to keep going and keep heart-rate up for best benefits.

Workout: Name: Fascia Work: Warm-up Plantar Fascia Rolling 60s Spine Rolling 60s ITB/Quad Rolling 60s Glute Rolling 60s Wave Stretches: Warm-up Seated Glute 2x6 Hip Flexors 2x6 Sit on a chair, cross left ankle over right leg, retract shoulders, slowly bend forward from lumbar spine. While standing in front of a bench place the toe of one leg on the bench, the other leg on the floor and lower yourself to the floor and stretch, Select foam roller, lay on side, roll up and down Select half foam roller, place perpendicular at lumber spine, then progress by each vertebrae to lower thoracic spine Select foam roller, roll quads down to the kneecap Select a baseball, sit on the ball with your right cheek and cross your right leg over your left, roll. Alternate sides.

pushing your pelvis forward. Alternate. Squat to Stand 2x6 Spinal Flexion 2x6 Squat down to the floor and grab your ankles with your hands. Keep head down, slowly raise your bottom to straighten your legs for hamstring stretch. Stand upright, put both hands behind your head, retract shoulders, push elbows forward in front of your eyes and slowly roll down vertebrae by vertebrae. A1: DB Side Step-Up_Tempo 1-0-X-0, Sets-2-4, Reps-15-20, Rest-10 Date: W R W R W R Safety & Form Protocols 1 Place step-up bench in position. 2 Unrack dumbells as directed by PT. 3 Place one foot 1% off centre at one end of the step-up bench. 4 With the other foot heel tracking the lifting foot toe, lower yourself. A2: Sitting Hamstrong Curls_Tempo 4-0-X-0, Sets-2-4, Reps-8-10, Rest-30 Date: W R W R W R Safety & Form Protocols 1 Adjust personal settings on the Seated Hamstring Bench. 2 Slide legs into the correct position, with neutral toes depress with force the lever to its maximum range. 3 Release lever slowly and with control. B1: Front Foot Elevated Split Squat_Tempo 3-2-1-0, Sets-2-4, Reps-8-10, Rest-10 Date: W R W R W R Safety & Form Protocols 1 Choose a Step-up bench and place in front of your body. 2 Put your leading foot on one end of the bench and the other on the floor 3 You stand, back straight(from your hips) head and eyes in front 4 Lower your body downward toward the floor 5 Try to maintain your length as you lower 6 Ensure your lead heel is referencing the bench B2: 45% Hyperextensions_Tempo 4-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Date: W R W R W R Safety & Form Protocols 1 Mount the bench with your toes and feet secure 2 Ensure the top of your hips/ASIS is referencing the top of the bench. 3 Start at 45 degrees. Hands behind your head and lower with lumbar lordosis 4 The lowest point of the exercise is when your back flattens out 5 Come back up to the start position at 45 degrees and repeat. C1: 45% Side Planks_Tempo 0-0-75-0, Sets-2-4, Reps-10-12, Rest-10 Date: W R W R W R Safety & Form Protocols 1 Lay on your side 2 Press one hand and both feet into the floor. 3 With your other free hand raise so the tips of your fingers point to the ceiling 4 Make sure your body is in correct alignment. 5 Remember to keep your hips raised C2: 45% Leg Lowering_Tempo 3-0-1-0, Sets-2-4, Reps-10-12, Rest-30 Date: W R W R W R Safety & Form Protocols 1 Lay with your back on the floor 2 Push your lumbar spine into the mat or floor, hands beside you. 3 Feet-together and raise them both evenly to 90degrees 4 Lower feet gently and evenly to the floor and repeat. C3: 45% Standing Calf Raise, Tempo 3-2-1-0, Sets-2-4, Reps-12-15, Rest-10 Date: W R W R W R Safety & Form Protocols 1 Choose a lightweight and choose a bench from the Pull-up Rack 2 Stand on the rack, with dumbell and the sole of your feet at the edge of the bench 3 Dumbell weight at your left side, right hand for balance on the rack handle, lower yourself 4 Maintain alignment, head and eyes looking ahead-back is straight, abdominal are engaged. Aerobic: Burpees, 0-0-100-8minutes Date: W R W R W R Safety & Form Protocols 1 In the lowering phase make sure your chest touches the floor 2 in the up phase reach, extend and clap hands. 3 Do your best to keep going and keep heart-rate up for best benefits. GLOSSARY ASIS Lumbar Lordosis Kyphosis Flattening