Phase 1

Stabilization endurance. Resistance exercises should be done with lighter weight, higher reps, but very slowly, like a count of four on concentric (up) and count of four on eccentric (down) movements, with focus on form, neutral spine, core engagement. No step? Do reverse lunges.

Exercises

Conjunto 1: 2 rodadas

Left Leg Romanian Dead Lift to Curl Press

12 repetições

Right Leg Romanian Dead Lift to Curl Press

12 repetições

Push-Ups

20 repetições

Stability Ball Dumbbell Rows

20 repetições

Single Leg Dumbbell Scaption

20 repetições

Dumbbell Bench Step Ups

20 repetições

Dumbbell Bench Step Ups

20 repetições

Rest

1 minuto

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