Jessie Gao [Link].
com
Back & Hips program PhysiApp code: hbeyrgqn
Sets: 3 • Reps: 8
1. DNS Overhead Lat with Stick (Supine, sitting, standing)
Options for reps, or holding isometrically.
Option to use stick or resistance band
Sets: 4 • Reps: 4
2. DNS Prone 3 Month
While creating intra-abdominal pressure, make sure that your ribs and
pelvis stay aligned with each other. In some cases, this may feel like you
are pulling your pelvis and ribs toward each other in the front, or tucking
your pelvis and pushing your pubic symphysis into the ground. You should
feel your ab wall working hard, your low back is relaxed, and your upper
back is working to elongate your spine. Hold each rep for 30-60 sec.
Sets: 4 • Reps: 4
3. DNS: Little Bear to Big Bear
Focus on big bear, holding that position and feeling your sit bones move
away from each other. Breathe into your ab wall and your pelvic floor.
Sets: 2 • Reps: 20
4. Thoracic extension ROM, mobilization with movement, with band,
standing
Stand up straight with a towel or band around your upper back.
Position the band around your affected area and hold the ends in each
hand.
To improve your extension, pull forwards with both of your hands, placing
some tension through the band.
Simultaneously lean your upper body backwards over the band.
Oscillate the movement, pulling with the band as you lean back, and
easing gently off the band as you straighten back up a little.
Repeat this movement rhythmically.
Back & Hips program (assigned on 07/19/25) Page 1 of 2
Assigned by Jake La, printed on 07/19/25
Sets: 3 • Reps: 1
5. Clamshell Hip Strengthening
Additional instructions:
- Hold for 45 seconds to 1 minute
- Prevent the hip from rolling backwards
- Engage the glutes by ripping the band apart at the knees
Instructions:
This exercise is targeted specific to the lateral fibers of the gluteus
maximus and also uses the gluteus medius. The goal is for "activation"
which is the neural connection between your brain and you muscular
system. Try to hold for a full minute or work your way up over time.
Isolation of the gluteal muscles is key for this exercise.
Sets: 3 • Reps: 1
6. Sidelying Hip Abduction
Additional instructions:
- Hold for 60 seconds
- Prevent the hip from rolling backwards
- Engage the glutes by ripping the band apart at the knees
Instructions:
This exercise is key to improving gluteal maximus and medius activation
and strength. By using a band around the legs (above the knee cap) and
holding your core controlled you can improve the overall muscle output.
This exercise is ideal for runners, triathletes, and team sport athletes
looking to improve their strength, hip control, and lower extremity
alignment.
Sets: 3 • Reps: 1
7. Kneeling Firehydrant
Instructions:
Additional instructions:
Hold each rep for 45-60 seconds. Make sure your trunk and pelvis doesn't
roll and use a mirror for feedback to stay in neutral position. Do these
every other day
Instructions:
This exercise is great for activating and strengthening the gluteus
maximus and medius. Using a band around your legs and moving the leg
in a diagonal plane you can increase the overall usage of the hip muscles.
This is a isometric drill designed to be held to increase neural input to the
muscle. Work up your strength with a harder band or adding movement.
Sets: 3 • Reps: 8
8. Pizza Cutters
Back & Hips program (assigned on 07/19/25) Page 2 of 2
Assigned by Jake La, printed on 07/19/25
