Exercise program – Nic O.

Nov/Dec 2024

Week 3

Complete daily.

ExerciseSets/Reps/Rest
Floor rolling3 x leading with arms (both ways)
 3 x leading with legs (both ways)
Fire hydrant.2 x 6 ea side
Backwards walking200m continuous (try uphill)
Foam roller –ITB + HIGH on thigh. 2 min ea side
Bird dog (try on soft surface)2 x 25s ea side
Knee extension (machine)2 x 6 8k (Progress weight after 2 days)
Tke with band20
Toe walks 10k each hand2 x 20m
Split Squat2 x 5 ea side
Suitcase DL 14k2 x 5 ea side
Step downs2 x 5 ea side
Foam roller –Adductor 2 min ea side
Strength & Mobility Progressions will occur after each appointment :)

Rehab & Performance