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
B
Kickstand DB Hinge to Squat with Hip on Wall (60-80 deg): Yielding Isometric - Surgical Side Only
3 x 1
C1
Knee Extension (60-30 deg) or (70-30 deg): 15RM APRE - Surgical Side
12, 8, MAX, 15, 15
C2
Autoregulated Progressive Resistance Exercise (APRE): Tutorial
D1
Lateral Plank from Knee: Bottom Knee Bent
3 x 20
D2
Swiss Ball Hip Adduction Isometric
3 x 12
D3
Single Leg DB Speed RDL
3 x 5
E1
Hand Supported Calf Raise Lift Off Iso
3 x 8
E2
Single Leg DB Hip Extension on 12" Box
3 x 6
F
Matrix Leg Press EQI (90-60 deg): Surgical Side Only
3 x 1
A1
Hamstring Kickout
1 x 10
A2
Linear March
1 x 10
A3
Hamstring Sweeps
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
B
Kickstand DB Hinge to Squat with Hip on Wall (60-80 deg): Yielding Isometric - Surgical Side Only
3 x 1
C1
Knee Extension (60-30 deg) or (70-30 deg): 15RM APRE - Surgical Side
12, 8, MAX, 15, 15
C2
Autoregulated Progressive Resistance Exercise (APRE): Tutorial
D1
Side-lying Hip Abduction EQI: Ankle Weight
3 x 20
D2
Adductor Plank
3 x 20
D3
Seated Hamstring Curl (30-80 deg): EQI
3 x 1
E1
Hand Supported DB Trail Leg Calf Raise
3 x 10
E2
Swiss Ball Hip Flexion with Cable/Band
3 x 15
F
Matrix Leg Press EQI (90-60 deg): Surgical Side Only
3 x 1
A1
Figure 4 Cross Over to Hinge
1 x 10
A2
Ankles Kissing Hinge to Squat: TKE Glute Set
1 x 12
A3
Knee Banded Hamstring Bridge
1 x 8
A4
Glute Bridge: Knee Banded
1 x 8
A5
Knee Banded Hip Internal/External Rotation
1 x 12
A6
Toe Banded March
1 x 6
A7
Toe Banded Wall March Calf Raise
1 x 6
A8
Step Through Calf Raise into Runners/Sprinters March
1 x 6
A9
Reverse Lunge Snap Down into Runners/Sprinters March
1 x 6
A10
Crouched Walking Series
1 x 5
A11
Puddle Step
1 x 5
A12
Puddle Step into Step Through
1 x 5
A13
Hamstring Kickout
1 x 10
A14
March to Hinge and Reach
1 x 12
A15
Hamstring Sweeps
1 x 10
A16
Linear March
1 x 10
B
Kickstand DB Hinge to Squat with Hip on Wall (60-80 deg): Yielding Isometric - Surgical Side Only
3 x 1
C1
Knee Extension (60-30 deg) or (70-30 deg): 15RM APRE - Surgical Side
12, 8, MAX, 15, 15
C2
Autoregulated Progressive Resistance Exercise (APRE): Tutorial
D1
Lateral Plank from Knee: Bottom Knee Bent
3 x 20
D2
Swiss Ball Hip Adduction Isometric
3 x 12
D3
Single Leg DB Speed RDL
3 x 5
E1
Hand Supported Calf Raise Lift Off Iso
3 x 8
E2
Single Leg DB Hip Extension on 12" Box
3 x 6
F
Matrix Leg Press EQI (90-60 deg): Surgical Side Only
3 x 1
