PT Transition Plan

Warm-Up

  • 8m elliptical
  • Stretch board, 30s straight x 2, 30s bent x 2

Core - Universal

  • Toe yoga, 30 per foot (inner+outer is 1)
  • Single leg squat against yoga ball, 30 per side
  • Bosu Ball lunges, 30 per leg per direction (front/side)
  • Running man from lunge, 30 per leg

Core - Strength

  • Single leg RDL with 20-30 lbs, 30 per leg
  • Crab walk, 20 shuffles (there/back), 3 sets
  • Monster walk, 20 shuffles (there/back), 3 sets
  • Dorsi/plantar flexion, in-/e-version, 30 per direction per foot
  • Speed Skater, side to side, 10 x 3 set
  • Step off, turn out and jump, 30 per leg
  • Speed Shuffle over board, quickly, 10 x 3 sets
  • Land on one leg, turn outward to land
  • Hop twice both legs and land on one

Core - Balance

  • Calf raises, 10/ea straight/out/in, per legs
  • Single leg RDL, pick-up/drop-off cones, 20 per leg
  • Single leg squat onto chair, 30 per leg
  • Mem foam plank + calf raise, 10 steps (fwd+back), 8 reps

Stretches

  • Lacrosse ball
  • Inelastic tibia stretch, 30 per foot
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