Bridget Custom Program

Hey Bridget! Here is your home exercise program.

What to Expect:

You will perform some of your "homework" exercises each day and others in conjuction with your workouts; this will be indicated with each exercise under "Homework".

Consistency is key. 

Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

Watch the demonstration videos linked below to familiarize yourself with each movement.

Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you reach your fitness goals. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Sensory Testing: Perform sensory testing as demonstrated in the video; 30 seconds per area of focus using a vibrating toothbrush.

Head Turns - Eyes Closed: Perform as demonstrated in the video. 5 side bends and 5 rotations on each side.

Hamstring Bridge: Perform exercise as shown in video, 3 sets, 45-90 seconds each set 

Peroneal Nerve Glide: Perform this nerve glide as described in the video; 15 flosses, 3x/day everyday. Add vibrating toothbrush while performing the gldie.

Heel Drops: Perform exercise as shown in video,  10-15 per set, 3 sets 

Diaphragmatic Breathing: Perform exercise as shown in video letting each breath in last 8 seconds and each breath out last 8 or more seconds; perform 3-4 cycles, 2x/day

Air Hunger: Perform exercise as shown in video; perform for 2-3 cycles, 2x/day

Ankle Figure 8's Around a Target: Perform exercise as shown in video; perform 10-15 reps, 2x/day

Tibial Nerve Glide: Perform exercise as shown in video; perform 10-15 reps, 2x/day

Ankle Tilts - Banded with Block Between Knees: Perform exercise as shown in video; perform 10-15 reps, 2x/day

VOR - Horizontal: Perform exercise as shown in video but only turning head to the left in challenging stance; perform 10-15 reps, 2x/day

Suitcase Carry: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Seated Hip Abduction: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Seated Hip Flexion Over Cone:  Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Toe Raises: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Seated Calf Raises: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Hamstring Curl Isometric - at home: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Hip Adduction isometric: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Clamshell: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Pallof Press: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Glute Bridge: Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Kickstand RDL - Perform exercise as shown in video; perform for 45-90 seconds, 2x/day

Squat to Overhead Press - Seated w Dumbbell: Perform exercise as described in the video, perform for 45-90 seconds, 2x/day

Overhead Press - Banded: Video coming soon

Step Down - Quad Focus: Perform exercise as shown in video, 45-90 seconds per set, 3 sets 

Hip Swivel: Perform drill as demonstrated in the video; 5-8 reps per set, 3 sets