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printed 06/20/13 11:11PM

Mike Matthews PT: HERE IS YOUR WORKOUT
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Lower Back Recovery
IT Band
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Sets Reps Weight Notes
1
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6
1 - Lie on your side with the
roller under your hip, resting
on your forearm and hand with
your feet off the floor.
2 - Pull your body toward your
forearm, rolling down along
the side of your thigh from
your hip to the top of your
knee.
Push away rolling back up
the side of your thigh from
your knee to your hip.
Adductors
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Sets Reps Weight Notes
1
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6
1 - Lie face down with one leg
bent at the knee 90 degrees
and the roller under your inner
thigh
2 - Roll back and forth along
your inner thigh from your
inside hip to knee and back.
Glutes
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Sets Reps Weight Notes
1
2
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4
5
6
1 - Lie on your back with one
foot flat on the floor, knee bent
and the ankle of the opposite
leg on the bent knee.
2 - Clasp your hands behind
the thigh of the leg on the floor
and gently pull the bent knee
toward your chest.
Glutes
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Sets Reps Weight Notes
1
2
3
4
5
6
Sit on the floor with one leg
out in front, bent at the knee
and the other leg straight out
behind with your hands on the
floor beside your front leg.
1 - Lean your upper body
forward, gently pushing your
hip into floor.
Wall Hamstring Stretch
L
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Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on your back with one
leg straight up against the
corner of a wall or doorway
and the other straight on the
floor.
Hold, then relax and repeat.
Hamstrings
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Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit upright on a bench with
one leg straight out, the other
leg hanging off the side and
your arms straight out in front.
2 - Reach forward towards
your toes with your hands,
keeping your top leg and arms
straight.
Hip Flexors
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Sets Reps Weight Notes
1
2
3
4
5
6
1 - Place one knee on the
floor and step forward with the
other foot into a lunge.
2 - Lean your weight forward
into your front foot, lowering
the hip of the back leg toward
the floor.
Keep the front foot flat
throughout.
Quad Superman
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B
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Sets Reps Weight Notes
1
2
3
4
5
6
Begin on all fours with both
knees and hands on the floor.
1 - Raise one arm and the
opposite leg straight up to
shoulder height.
2 - Slowly lower your arm and
leg and repeat with the other
arm and leg.
Take your time and be sure
to maintain your balance.
Clam
P
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Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie on one side propping
your head up on one hand
with your knees bent and legs
together out in front with your
other hand on the mat in front.
2 - Raise the top knee up,
moving from your hip parting
your legs but keeping your
feet touching.
Do not allow your pelvis to
slide back as you lift.
Lower and repeat.
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