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Shoulder + Thoracic Spine Mobility Program Preview
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Knee + Patello-femoral Rehab Program Weekly Progression
Lumbar Spine Disc Rehab Weekly Progression
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KNEE + PATELLO-FEMORAL REHAB - WEEKS 3+4
K12 Mobility 1 - ITB and Quads Release on the Foam Roller | 06-Feb-2019
K12 Mobility 2 - Quadriceps Kneeling on a BOSU | 06-Feb-2019
K12 Mobility 3 - Glutes and Hip External Rotation in Sitting | 06-Feb-2019
K12 Mobility 4 - Hamstrings in Kneeling | 06-Feb-2019
K12 Mobility 5+6 - Glute Trigger Point Ball + Gastrocs off Step | 09-Apr-2019
K12 Rehab 1 - Clams with a Band | 07-Feb-2019
K12 Rehab 2 - One Leg Balance on a BOSU | 08-Feb-2019
K12 Rehab 3 - Body Weight Squat with a Band | 19-Feb-2019
K12 Rehab 4 - Single Leg Step Down (Bar Deload) | 26-Feb-2019
K12 Rehab 5 - Hip Extension Bridge | 09-Apr-2019
K12 Rehab 6 - VMO Extension and Raise | 09-Apr-2019
K12 Rehab 7 - Romanian Deadlift using Powerband Resistance | 09-Apr-2019
K12 Rehab 8 - Physio Lunge (Knee Regression) | 09-Apr-2019
K12 Rehab 9+10 - Glute Bridges (band) + SL Hamstring Curls sitting | 09-Apr-2019
K12 Rehab 11+12 - SL Ham Curls Standing + 4pt Hip Extension | 09-Apr-2019
K12 Rehab 13 - One Leg Ball Squat (Bar Deload) | 09-Apr-2019


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LOWER BACK + CORE REHAB - WEEKS 3+4
L12 Rehab 1 - Leg Slides for Lumbar Spine Stabilisation | 06-Sep-2019
L12 Rehab 2 - Knee/Leg Floats for Lumbo-pelvic Stabilisation | 10-Sep-2019
L12 Rehab 3 - Arm Raise in 4 Point | 17-Sep-2019
L12 Rehab 4 - Neutral Spine Sit Backs | 25-Sep-2019

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