Progressions Flashcards
single leg stance/balance progression
Both feet EO
Both feet EC
One foot EO
One foot EC
AND AGAIN WITH PROPRIOCEPTION PAD Both feet EO Both feet EC One foot EO One foot EC
Lunge progression
Static partial lunge
Static full lunge
Partial lunge w/SLIDERS
Full lunge w/sliders
Partial lunge w/MOBILITY BAND around knee
Full lunge w/mobility band around knee
Step-ups w/mobility band around knee
*You can add dumbbell to challenge
Advanced progression starting with clam shells
Clam shells Clam shells w/Thera-band loop Side plank Tera-band clam shells Thera-band monster walks Banded lateral walks
Respiration progression
Belly breathing
Thera-band belly breathing
Prone belly breathing (w/ weight on L/S area)
Pallof presses (YouTube)
*Advanced: static side plan after cardio
T4 mobility/wall angels progression
Bruggers relief position
Foam rolling: thx extension, side lying thx rotation
Kneeling thx rotation
Squatting thx rotation
Thx extension mobility:
- wall/table walks
- kneeling arm reaches
- lat pull downs
- Thera-band pull-a-parts
- Serratus punch w/ band
- Serratus punch w/ KB
Cx rehabilitation progression for Tx for inhibited deep stabilizers
Mobilization/adjust Cx spine Jull’s test Chin retractions (seated, supine, prone) Isometric chin tuck holds Chin ball squeeze Craniocervical flexion exercise with biofeedback (BP cuff) Forehead ball roll Tx options for deep extensors Cervical PNF patterns
Shoulder rehab progression
Codman arm swings Wand/broomstick exercises Isometrics Corner pec stretches Mobility band shoulder stretching Suitcase carries w/KB Farmer carries w/KB Bottoms-up KB holds (elbow at side and at 90˚) OH KB press OH walking presses “Buchburger 12” shoulder rehab program
Buchberger “12”
Standing 3-way SLA Modified Empty Can Field Goal Dynamic Blackburn Concentric/Eccentric ER Plus Bilateral BB3 Biceps T-curl Sub scapular is Pull ER standing Scapular retraction-End Range
