Glute Bridge progressions to address gluteus maximus strength deficits.
You should feel these working your glutes (bum!) You should aim to eventually do 20-25 single leg bridges so your glute is burning!!
There are 2 parts to the gluteus Medius muscle. An anterior (front) and posterior (back) part. This exercise target’s the posterior part.
Aim for 3 sets of 10-15. Rest for 30 second.
You should feel it working the side of your buttock.
You should only try these once you have a basic level of strength of your rotator cuff.
Try to aim for 3 sets of 12-15 3 x per week.
Each time we land when running the calf has to absorb 2-3x your bodyweight. The calf complex also provides up to 60% of our shock absorption when walking/running!
Having big, strong calves is a necessity to prevent injuries and improve performance especially for runners and those playing high impact sports such as netball, soccer and AFL.
Give this simple test a try and see how you go compared to normal values for your age bracket.
These exercise progressions are designed for a Grade 2 Hamstring Tear.
They should be close to pain-free to perform.
Hamstring tears can vary in severity from a Grade 1A (small, intramuscular, 1-2 weeks) to Grade 3 C (Full thickness tendon attachment rupture – surgery + 6months) so your exercise’s, progressions and recovery timeframe will vary depending on the severity.
Check out our next video https://www.clinicalphysio.com.au/post/late-stage-hamstring-tear-rehab-weeks-5-6 for the final weeks exercise progressions.