Training HAUS
1 sessions per week
Must use App app to view and log training
Program Training
A1
Hamstring Sweeps
1 x 10
A2
Linear March
1 x 10
A3
Hamstring Kickout
1 x 10
A4
March to Hinge and Reach
1 x 12
A5
Figure 4 Cross Over to Hinge
1 x 10
A6
Ankles Kissing Hinge to Squat: TKE Glute Set
1 x 12
A7
Knee Banded Hamstring Bridge
1 x 8
A8
Glute Bridge: Knee Banded
1 x 8
A9
Knee Banded Hip Internal/External Rotation
1 x 12
A10
Toe Banded March
1 x 6
A11
Toe Banded Wall March Calf Raise
1 x 6
A12
Step Through Calf Raise into Runners/Sprinters March
1 x 6
A13
Reverse Lunge Snap Down into Runners/Sprinters March
1 x 6
A14
Crouched Walking Series
1 x 5
A15
Puddle Step
1 x 5
A16
Puddle Step into Step Through
1 x 5
B1
Hook-lying Pull Over Iso: Knee Banded
3 x 20
B2
Dowel Hinge: Knee Banded
3 x 8
B3
Glute Ham Razor Curl: Hinge
4 x 6
C1
Autoregulated Progressive Resistance Exercise (APRE): Tutorial
For Completion
C2
Knee Extension (60-30 deg) or (70-30 deg): 15RM APRE - Surgical Side
10, 8, MAX, 15, 15
C3
Dead bug: SA Floor Press + Toe Banded Hip Flexor Iso
3 x 6
C4
TRX Pike
3 x 8
D1
Keiser Paloff Hold: Standing
3 x 20
D2
Single Leg DB Hip Extension on 12" Box
3 x 6
D3
Bird Dog: Alternating SA Row + Hip Extension
3 x 6
E
Matrix Leg Press: EQI (45-70 deg): Surgical Side
2 x 1
A1
March to Hinge and Reach
1 x 12
A2
Figure 4 Cross Over to Hinge
1 x 10
A3
Ankles Kissing Hinge to Squat: TKE Glute Set
1 x 12
A4
Knee Banded Hamstring Bridge
1 x 8
A5
Glute Bridge: Knee Banded
1 x 8
A6
Knee Banded Hip Internal/External Rotation
1 x 12
A7
Toe Banded March
1 x 6
A8
Toe Banded Wall March Calf Raise
1 x 6
A9
Step Through Calf Raise into Runners/Sprinters March
1 x 6
A10
Reverse Lunge Snap Down into Runners/Sprinters March
1 x 6
A11
Crouched Walking Series
1 x 5
A12
Puddle Step
1 x 5
A13
Puddle Step into Step Through
1 x 5
A14
Hamstring Sweeps
1 x 10
A15
Hamstring Kickout
1 x 10
A16
Linear March
1 x 10
B1
Dead Bug: Alternating Straight Leg
3 x 8
B2
Dowel Kickstand Squat: On Slant Board
3 x 6
B3
Kickstand DB Hinge to Squat with Hip on Wall (60-80 deg): Yielding Isometric - Surgical Side Only
3 x 1
C
Single Arm TRX Row + DB Overhead
3 x 8
D1
Seated Hamstring Curl (30-80 deg): EQI
2 x 2
D2
Keiser Cable Hip Flexion on Swiss Ball
3 x 12
E1
Kickstand Cable Row: Iso
3 x 20
E2
Med Ball V Push Up
3 x 10
E3
Top Half Plank with KB Pull Through
3 x 8
F
Matrix Leg Press: EQI (45-70 deg): Surgical Side
2 x 1
A1
Hamstring Sweeps
1 x 10
A2
Linear March
1 x 10
A3
Hamstring Kickout
1 x 10
A4
March to Hinge and Reach
1 x 12
A5
Figure 4 Cross Over to Hinge
1 x 10
A6
Ankles Kissing Hinge to Squat: TKE Glute Set
1 x 12
A7
Knee Banded Hamstring Bridge
1 x 8
A8
Glute Bridge: Knee Banded
1 x 8
A9
Knee Banded Hip Internal/External Rotation
1 x 12
A10
Toe Banded March
1 x 6
A11
Toe Banded Wall March Calf Raise
1 x 6
A12
Step Through Calf Raise into Runners/Sprinters March
1 x 6
A13
Reverse Lunge Snap Down into Runners/Sprinters March
1 x 6
A14
Crouched Walking Series
1 x 5
A15
Puddle Step
1 x 5
A16
Puddle Step into Step Through
1 x 5
B1
Hook-lying Pull Over Iso: Alternating Straight Leg
3 x 8
B2
Dowel Hinge to Squat: Knee Banded
3 x 6
B3
DB Low Hold Goblet Squat: Lower to 4-6" Box
4 x 8
C1
Autoregulated Progressive Resistance Exercise (APRE): Tutorial
For Completion
C2
Knee Extension (60-30 deg) or (70-30 deg): 15RM APRE - Surgical Side
10, 8, MAX, 15, 15
C3
Dead bug: SA Floor Press + Toe Banded Hip Flexor Iso
3 x 6
C4
TRX Pike
3 x 8
D1
Keiser Paloff Hold: Standing
3 x 20
D2
Single Leg DB Hip Extension on 12" Box
3 x 6
D3
Bird Dog: Alternating SA Row + Hip Extension
3 x 6
E
Matrix Leg Press: EQI (45-70 deg): Surgical Side
2 x 1
