Peach Power - hEDS
Embodied Strength Physio & Coaching
Strength & Conditioning, General Fitness, OtherThis programme is designed for individuals with hypermobile Ehlers-Danlos Syndrome (hEDS), focusing on building strength, stability, and functional movement while prioritising joint protection and minimising strain. We understand the unique challenges hEDS presents, and this programme is tailored to address those needs. We emphasize controlled movements, progressive loading, and a deep understanding of your body's limits.
Core Focus Areas:
Glute Strengthening: Weak glutes are a common issue in hEDS, contributing to instability and pain. This program features targeted exercises to activate and strengthen the glute muscles, improving hip stability and reducing stress on other joints.
Core Stability & Engagement: A strong core is crucial for supporting the spine and improving overall stability.
No bird-dogs or pelvic tilts here! This is for those that want to get STRONG
Modified compound movements and a focus on building proprioception and surrounding joint strength is a main priority Exercises include: Modified squats, wall push-ups, gentle rows, and balance exercises.
Expect:
○ Improved joint stability and reduced pain. ○ Increased muscle strength and endurance. ○ Enhanced functional movement and mobility. ○ Improved posture and balance. ○ Increased confidence and overall well-being. ○ Improved proprioception.
This programme is for:
○ Individuals with hEDS who are looking to improve their strength, stability, and functional movement. ○ Individuals who are experiencing joint pain and instability. ○ Individuals who are looking for a safe and effective exercise program tailored to their specific needs. ○ Those who have been cleared by their medical team to participate in exercise.
Important Note:
This program is designed to complement, not replace, medical treatment for hEDS. It's essential to consult with your doctor or physiotherapist before starting any new exercise program.
If you are unsure and require a physiotherapy assessment prior to commencing the programme, you can book a telehealth appointment here
A1
KB Khan Squat
2 x 10
A2
Y Balance (Lower)
2 x 5
A3
Lateral Bounds to Stabilize
2 x 6
B
Barbell Hip Thrust
3 x 8
C
Glute Drop Copenhagens
3 x 8
D
Reverse Squats (Banded)
3 x MAX
KB Circuit A
E
Complete 5 Rounds For Time: 5/side KB Pull-through 10 KB Swings 5/side KB SA Overhead Reverse Lunge 10 KB Jacknife No prescribed rest - go until you can't, rest until you can
A1
Plyo Split Squats
3 x 6
A2
Double Leg Pogos
A3
MB Chest Pass Floor Slam
B1
Incline Pin Press
3 x 10
B2
DB Romanian Deadlift
3 x 10
C1
DB Step Up
3 x 8
C2
Bent Over DB Row
3 x MAX
D1
KB Side Lunge Press
3 x 10
D2
KB Side Swing
3 x 5
E1
Copenhagen Raise
2 x 10
E2
Reverse Hyperextension
2 x 10
A
Pin Squat
3 x 8
B1
BB Floor Press
3 x 10
B2
Inverted Row
3 x 10 @ 7
C
Back Extension
3 x 15
D
DB/KB Yielding Isometric Split Squat
Core Finisher A
E
Complete 3-5 rounds - 30 seconds on, 15 seconds off: 1. Windscreen Wipers 2. Reverse Plank 3. Bear Crawl Shoulder Taps 4. Commando Planks 1-2 minute rests between rounds
Jake McKenna MCSP
Jake is a Physiotherapist with a background in Sport Science and a keen believer in strength and conditioning principles to achieve both athletic and therapeutic goals. With several years of experience working with a wide range of people from wheelchair users to combat athletes, Jake uses his knowledge and expertise to deliver results for your needs