Create Your Own Physical Therapy Program - Reinforce Phase 4

We have teamed up with HIDEF to bring you a physical therapy program that you can create on your own. This program is broken up into 4 phases: Reset, Regain, Reengage, and Reinforce. Whether you’re focused on injury prevention, mobility, stretching, etc., the great thing about these guides is you can make the perfect program for yourself and include movements from each phase that focus on your goals and needs. Consult your doctor before trying new exercises and make sure to listen to your body!

The Reinforce Phase 4 should be done after the Reset Phase 1, Regain Phase 2, and Reengage Phase 3.

The Reinforce Phase is where we work back into a functional movement pattern or a sports specific movement. This movement will depend on your goals. The Reinforce Phase also includes multi-joint and dynamic strength movements. If you participate in a specific sport this phase could include breaking down sport specific movements into components. Because these movements tend to include multi-joints, we break these into upper and lower patterns instead of going by joint. For some of these interventions you could try them from different positions such as sitting, unilateral high kneeling, bilateral high kneeling, or split stance. In this phase you will start with body weight and unloaded movement to work on technique and then work on gradually increasing the load and resistance. 

Upper Body and Neck Focus.

Functional Movement Pattern Training: 

  • Upper Body Pull

  • Upper Body Push 

  • Overhead Press

  • Crawling

  • Upper Body Weight Bearing 

Multi-Joint Strengthening:

  • Rowing: Low, Mid, and High Row - Single and Double Arm Patterns

  • Lat Pull Down or Pull Up

  • Chest press - Dumbbell, Barbell, Pushup

  • Primal Crawling - Lateral, Forward, Backward

  • Primal Push Up

  • Plank Drag Through

  • Renegade Row 

Sports Specific Training:

  • Break down movements and patterns in your sport for rehearsal. 

Lower Body Focus.

Functional Movement Pattern Training: 

  • Hip Hinge

  • Squat

  • Lunge

  • Step Up or Down From Stair

  • Crawling 

Multi-Joint Strengthening:

  • Side Steps - With Resistance Band

  • Slider Lateral and Reverse Lunge

  • Monster Walks

  • Glute/Ham Extensions

  • Box Step Ups or Box Jumps

  • Squat - With Resistance Band at Knees

  • Deadlift, Single Leg Deadlifts - With Barbell, Dumbbells, or Kettlebell

  • Kettlebell Swings

  • Primal Crawling - Lateral, Forward, Backward

  • Primal Push Up 

Sports Specific Training:

  • Break down movements and patterns in your sport for rehearsal. 

You have completed the 4 phases to doing your own Physical Therapy Program. Review each of the 4 Phases: Reset, Regain, Reengage, and Reinforce as many times as you feel you need or want. Great job, keep it up!

Brought to you by Zach & Mitch from HIDEF

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— ATHLEISURE COLLECTIVE
Athletic GuidesBriana BowersCoach Zach & Mitch