Versatile Athlete Physical Therapy
Whether you're just starting or need a simple routine, these guided sessions are simple, approachable, and built to get you moving with confidence. All exercises should be performed without discomfort, so pick and choose which ones feel the best for you!
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Low Back Focus
Start with small ranges of motion and slowly aim to improve mobility. Perform 2-3 sets of 10 or 5 reps per side.
‣ Cat/Cow
‣ Child’s Pose
‣ Bird Dog
‣ Open Books
‣ Superman
‣ Good Mornings
Hip Focus
Mobility to open up tight hips, followed by stability work. Pairs well with low back and/or knee exercises if experiencing pain!
‣ Half Kneeling Hip Flexor Rockers 2 sets of 5
‣ Groin Rockbacks 2 sets of 5
‣ Elevated Pigeon Stretch 2 sets of 30 sec.
‣ Clamshell Variations 3 sets of 10
Sidelying Banded Clamshells
Top Leg Raise Banded Clamshell
Side Plank Clamshell
‣ Banded Side Steps 3 sets of 20
‣ Banded Hip Flexor Raises 3 sets of 10
‣ Side Plank Hold/Raises 3 sets of 20 sec.
‣ Double Leg / Single Leg Bridges 3 sets of 10
Knee Focus
Lower leg focused exercises, complements nicely with Hip Focus!
‣ Total Knee Extensions (TKE’s) 2-3 sets of 10
‣ Quadruped Slidebacks 2-3 sets of 10
‣ Wall Sit / Single Leg Wall Sit 3 sets of 1 min
‣ Pistol Squat to Bench 3 sets of 8
‣ Lateral Heel Tap 3 sets of 10
