ALamegoPhysio
Basketball, Volleyball, Soccer
Coach
Ana Lamego
Programa de 6 semanas para atletas jovens com tendinopatia patelar.
Material simples necessário.
Ideal para realizar pré-treino e/ou em dias de descanso.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
Isometric Phase - Day 1
A
Wall Sit
3 x 0:30
B1
Single Leg Glute Bridge
3 x 12
B2
Side Plank with Dynamic Clam Shell
3 x 12
B3
Glute Bridge Hamstring Walkout
3 x 4
C1
Hamstring Rope Stretch
2 x 0:30
C2
Lying Knee to Chest
2 x 0:30
Tuesday
Isometric Phase - Day 2
A
Spanish Squat
3 x 0:30
B1
Single Leg Hip Thrust
3 x 12 @ 25 %
B2
Band Crab Walk
3 x 12
B3
Single Leg Bridge
3 x 12
C1
Hamstring Rope Stretch
2 x 0:30
C2
Lying Knee to Chest Stretch
2 x 0:30
Thursday
Isometric Phase - Day 3
A
Isometric Lunge Hold
3 x 0:30
B1
Single Leg Glute Bridge
3 x 12
B2
Side Plank with Dynamic Clam Shell
3 x 12
B3
Glute Bridge Hamstring Walkout
3 x 4
C1
Hamstring Rope Stretch
2 x 0:30
C2
Lying Knee to Chest
2 x 0:30
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