HIP, KNEE AND LEG MOBILITY

8 WEEK REHABILITATION PROGRAM

	Poor Hip Joint and Capsule ROM
	Reduced Knee and Ankle Mobility
	Stiff Hip, Thigh and Calf Muscles
	Glute and Hip Flexor, Quads and ITB Flexibility Problems
	Tight Muscle Trigger Points

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WHO DOES THIS PROGRAM SUIT?

This 8 week intensive mobility program encompasses the most essential and up-to-date mobility exercises for people looking to improve their general hip, knee and ankle mobility, along with tackling flexibility problems in all the major muscle groups of the lower body like glutes, hip flexors, quads, hammys and calves.

It is also for people who are struggling with certain tight or painful areas from lack of mobility or flexibility, as well runners, gym junkies or weekend warriors who need a structured program of correct mobility exercises to complement their training routine. It is both a great entry level program for people who don't really ever stretch, right through to the flexible athlete who needs a regular discipline and program of progressive mobility exercises to help them improve their performance in training and sport.

This program works for both the type of person who is very tight, doesn't stretch much and has problems or dysfunctions from a lack of movement and mobility, AS WELL as the hypermobile type or acomplished yogi looking for a regular regime of quality clinical exercises to stick to. This program can also help assist the athlete, cross-fit, olympic or power-lifter wanting to improve their performance in training and sport.

HOW IS THE PROGRAM SET OUT?

This program, just like the other mobility programs uses a 3 stage layout, with set exercises for 3 weeks during the first 6 weeks and then a final 2 week stage. Throughout the program there is a prescribed and structured regime of progressive mobility exercises, which increase in level at each stage.

The program is split into 3 stages, with the first two stages being three weeks in duration and the 3rd stage being two weeks duration. Throughout the program there is a prescribed and structured regime of mobility exercises, which increase in difficulty at each stage. The program has between 8-9 mobility exercises per day, covering joint mobilisation stretches, trigger point ball release, foam roller work and muscle stretching.

There are 16-17 exercises per stage to cover, but they are split into 2 sets. The first set in each week focuses mostly on the hip region and the second set on the legs - covering knee, ankle, thigh and calf. Each stage has a lot of work to cover as it is designed to get maximum results in 8 weeks, however you can choose to go more slowly through the program if needed.

Program Stages

Stage One: Weeks 1-3   Stage Two: Weeks 4-6   Stage Three: Weeks 7-8

PROGRAM PRE-REQUISITES

To enter this program you must:

  Have minimal pain and/or symptoms that are not constant in your hip, knee or leg region;

  Consult your Physiotherapist and/or Physician before you commence this program if you have constant pain, inflammation or an injury that is undiagnosed, and;

  Have no pain referral into the leg(s), no pins and needles (parathesiae) in the leg(s), and no numbness (anaesthesiae) in the leg(s).

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WEEKS 1-3

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12 MONTH ACCESS
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LIFETIME ACCESS
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