Russ Custom Program

Hey Russ! 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 2-3x/week; 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 Bath: Perform drill as described in video using either soft or sharp sensory tool; perform bath for 30 seconds targeting areas of numbness or pain; 3x/day

Rotational Isometric: Perform exercise as shown in video; perform 6 reps, hold each rep for 6 seconds, 3x/day

Sciatic Nerve Glide: Perform exercise as shown in video; perform 10-15 reps, 3x/day

Windshield Wipers: Perform exercise as shown in video; perform 10-15 reps, 3x/day

Pelvic tilts: Perform exercise as shown in video; perform 10-15 reps, 3x/day

Cat/Cow: Perform exercise as shown in video; perform 10-15 reps, 3x/day

Quad Isometric: Perform exercise as shown in video; perform 6 reps for 6 seconds each, 3 sets

Hamstring Isometric: Perform exercise as shown in video; perform 6 reps for 6 seconds each, 3 sets

Pallof Press: Perform exercise as shown in video; perform 10-15 reps, 3 sets

Sidelying Hip Abduction: Perform exercise as shown in video; perform 10-15 reps, 3x/day, Load: Light band

Blocked Ankle Rotations: Perform exercise as shown in video; perform 10-15 reps, 3x/day, Load: Light band

Calf Raises: Perform exercise as shown in video; perform 10-15 reps, 3x/day