Week 4
Mobility
Mckenzie Hold
10 minute hold morning and night
Pilates Block Traction
3 x 1 minute holds
Pigeon Pose
3 x 1 minute holds
Sciatic Nerve Flossing
3 x 10 repetitions
Mckenzie Extensions
3 x 15 repetitions
Lateral Mckenzie Glides
3 x 10 repetitions
Lizard Pose
3 x 1 minute holds
Trigger Ball Glutes and QL
As needed
Pelvic Swivel
3 x 10 repetitions
QL Stretch
3 x 1 minute each side
Standing Quad Stretch
2 x 30 second holds
Stability
T Zone Leg Floats
3 x 10
Plank
3 x 30 seconds
Clams
3 x 10
T Zone Hip Rotatations
3 x 10
Side Plank on Knees
3 x 30 seconds
Bird Dog Leg Slides
3 x 10
Glute Bridges
3 x 10