Jul 23 in Exercises & Pain Reduction
Free Workout!
This is exactly what I used when I didn't have access to a gym or any home equipment to help me prepare for an 8 day hike.
It will be a great program for anyone with:
- knee pain
- hip pain
- back pain
- struggles with balance and stability
- hikers who want to be stronger and worry less about injuries
Comment below with anything you would change.
DAILY CORRECTIVES/ MOBILITY
Cat Cow
Quadruped Thoracic Rotations
TFL Lacrosse Ball Release
Couch Stretch
Pigeon Pose
Hamstring Lockouts
QL Ball Release
Windmill Stretch
Sissy Squats 2x10
Tibialis Anterior Raises 2x50
*1-2 minutes each per side
DAY A
Skipping 5 min
Unloaded Turkish Get Up 2x10
Glute Bridge 2x10
7 Way Hips 2x10
Push Up 2x AMRAP
Bench Dips 2x AMRAP
Rear Foot Elevated Split Squat 2x25
Hip Airplanes 2x8
Dead Bug 2x15
Front Plank 2x1 min
Tibialis Anterior Raises 2x50
Skipping 5 min
DAY B
Skipping 5 min
Tripod Transitions 2x15
Bird Dog 2x15
Standing Glute Band March 2x15
Push Up to Down Dog 2 AMRAP
Body Weight Squat 4x25
Single Leg RDL 4x10
Box Step Up 2x15
Around The World Toe Taps 2x10
Skipping 5 min
SCHEDULE
Run: Mon, Wed Friday
Workout: Tuesday, Thursday
Mobility: Daily
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Free Workout!
skool.com/peak-health-pain-free-living-2613
A group dedicated to eliminating pain using my science-based EQ² Pain Program so that you can return to living without the limitations of pain.
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