Limitless Legs (Rehab)

A1: Standing Hip CARs

2-3 x 3-5r both directions

Try and hit all four positions precisely. Try to keep the body from leaning forward or to the side. Specifically for you really hit the external rotation at the front. Go forwards for 3-5r and then backwards!

B1: Shrimp Squats

3 x 8r each side

4 stages

1. Toes Curled, like a reverse lunge
2. Support leg toes pointed
3. Shrimp squat down with knee to floor first, supported with foot on the way up
4. Full shrimp squat (no support from the foot)

The knee of the support leg places behind and just to the side of the heel of the working leg. Minimised the support provided by the support leg to maximally load up the working leg.

Use drop sets where possible - basically this means start with a harder progression and then make it easier as you lose power. Make sure you complete all the reps given in the program.

B2: 90/90 transitions

3 x 10 reps

Set-up in 90/90, lift one knee and squeeze outside glute. Open as wide as possible and then slowly transition to the other side. OBVIOUSLY NO HANDS ON The FLOOR - you may need to have the angle at the knees less than 90 to make it possible.

C1: Single or double leg glute bridge

3 x 10reps

NO USE OF ARMS!! With your back on the ground squeeze the glute to push the hips high. If you can also pull the heel back towards your bum to get the hamstrings firing. You can do this with heel raised or on the floor.

D1: Single leg hop and balance

3 x 30-60s hops + 60s balance

If you can hop without causing damage to the shoulder, hop. But if it causes any discomfort just do the blind balance!