This week's activities
For week seven we will be introducing the final piece of the program, two advanced stretches plus a final change up to your program, making it a program you can continue to follow to keep your Severs at bay forever. The final change to your training schedule will also now move your calf isometrics into the workout routine, shortening your daily routine.
Severs quick links:
Just like last week with the movement skill, start all these new exercises very gently and be sure to read the instructions below carefully.
The daily routine is still to be done every day. It now contains:
- Foam rolling, 10 rolls each position
- The Crouching Three stretches, 30 seconds per position each leg
- Glute activation routine, five reps each leg for each variation
The workout is to be done three times per week, with at least 48 hours rest between each workout. It contains:
*Note the change to workout sequence*
- Glute bridges, three sets. See workbook for reps
- Bodyweight squats, three sets. See workbook for reps
- Stride Outs, three sets. See workbook for distances
- High Hip Skips, three sets. See workbook for distances
- Postage stamp jumps. See workbook for sets and reps
- Standing or bent leg calf raises, three sets. See workbook for reps (these will alternate each workout)
- Standing or bent leg calf isometrics, three sets of 45 seconds each leg (these will alternate each workout)
- Advanced Stretches: Quad stretch and calf/ankle stretch. 30 seconds each.
Continue to monitor and be aware of your training load, just because you have beaten your pain levels now doesn't mean they won't come back if you get a little slack, keep up your training and you will be able to maintain a pain free sporting career.
Also, we would appreciate it if you left a program review on our website, you can do that by pressing the link below. These reviews go a long way to helping us continue our mission helping athletes around the world treat their Osgood Schlatters and Severs Disease.