The Center of Movement
6 weeks of BODYWEIGHT programming (gym access not required)
4 days per week programmed exercises +1 day per week "follow along" flow style video
App monitored by clinicians to answer questions and navigate your injury/pain
5 sessions per week
Must use App app to view and log training
Program Training
A1
Half Kneeling Front Hip Circles
2 x 10
A2
Kneeing Hip Car
2 x 8
A3
Hip Flexor to Hamstring Stretch
2 x 10
A4
Half Kneeling adductor Lunge
2 x 10
A5
Half frogger Rock Backs
2 x 10
A1
Kneeling Lunge to Side Lunge
2 x 8
A2
90/90 External Rotation Grooving
2 x 10
A3
90:90 Hip Transition
2 x 10
A4
Cossack Skater Squat Strides
2 x 10
A1
Standing Hip CAR
2 x 4
A2
Hip CARs
2 x 4
A3
Hip Axial Rotations
2 x 8
A4
High knee to 3 point touch
2 x 6
A5
B Stance RDL
2 x 12
A1
Shin box to step through
2 x 8
A2
Frogger Rock Backs
2 x 12
A3
Frogger Single leg Hovers
2 x 12
A4
Gorilla Squats
2 x 15
A1
Tempo Squat
1 x 10
A2
90:90 External Rotation
1 x 1
A3
90:90 Internal Rotation PAILS RAILS
1 x 1
A4
90:90 Hip Transition
1 x 5
A5
Bear Sit PAILs:RAILs
1 x 1
A6
Side Lying Hip CAR
1 x 5
A7
Gorilla Squats
1 x 10
