Phase 1

Stabilization endurance. Resistance exercises should be done with lighter weight, higher reps, but very slowly, like a count of four on concentric (up) and count of four on eccentric (down) movements, with focus on form, neutral spine, core engagement. No step? Do reverse lunges.

Exercises

Set 1: 2 rondes

Left Leg Romanian Dead Lift to Curl Press

12 herhalingen

Right Leg Romanian Dead Lift to Curl Press

12 herhalingen

Push-Ups

20 herhalingen

Stability Ball Dumbbell Rows

20 herhalingen

Single Leg Dumbbell Scaption

20 herhalingen

Dumbbell Bench Step Ups

20 herhalingen

Dumbbell Bench Step Ups

20 herhalingen

Rest

1 minuut

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