Evolve Restorative Therapy Weekly Plan – Level 3
3
Monday Tuesday Wednesday Thursday Friday Saturday Body Awareness -Body scan (not just pain) -Foam rolling -Calf -Quads -Gluteus Maximus - Latissimus dorsi -Body scan -Trigger point work -Feet, big toe -Hip rotators -Scapula glide -Body scans -Stretches -Feet, big toe -Calf -Quads -Gluts - Pectoralis Major/ minor -Neck -Body scan -Foam rolling -Body scan -Trigger point -Body scan -Stretches Mindfulne ss -Body scan (energy and emotional state) -5 minutes in quiet space -Body scan - Monitoring your breath all day - Take 5 deep and slow breaths in lower belly (don’t force it) morning, noon, night. -Body scan - Monitoring emotional states all day. - Where are you not easy going and not judgmental? -Body scan -5 minutes in quiet space -Body scan -Monitoring breath -Body scan -Monitoring emotional states Movement Activation -T/A -10,000 steps Lower body Activation -T/A -90/90 heel tap -Balance and reach -calf eccentric Activation -T/A -10,000 steps Upper Body Activation -posterior deltoid -Serratus Anterior -Single Arm Lat pull down Activation -T/A -10,000 steps 20 minutes movement exercise - rebounding -hula hoop -jump rope Evolve Restorative Therapy Weekly Plan – Level 3 Client:
description
Client :. Evolve Restorative Therapy Weekly Plan – Level 3. EVOLVE RESTORATIVE THERAPY WEEKLY PLAN. Client ________________________ Date _______________. Evolve Restorative Therapy Weekly Plan – Level 2. EVOLVE RESTORATIVE THERAPY WEEKLY PLAN. Client ____________ - PowerPoint PPT Presentation
Transcript of Evolve Restorative Therapy Weekly Plan – Level 3
Monday Tuesday Wednesday Thursday Friday Saturday
BodyAwareness
-Body scan (not just pain) -Foam rolling -Calf -Quads -Gluteus Maximus -Latissimus dorsi
-Body scan-Trigger point work -Feet, big toe -Hip rotators -Scapula glide
-Body scans-Stretches -Feet, big toe -Calf -Quads -Gluts -Pectoralis Major/ minor -Neck
-Body scan-Foam rolling
-Body scan-Trigger point
-Body scan-Stretches
Mindfulness
-Body scan (energy and emotional state)-5 minutes in quiet space
-Body scan -Monitoring your breath all day - Take 5 deep and slow breaths in lower belly (don’t force it) morning, noon, night.
-Body scan -Monitoring emotional states all day. - Where are you not easy going and not judgmental?
-Body scan-5 minutes in quiet space
-Body scan-Monitoring breath
-Body scan-Monitoring emotional states
Movement
Activation -T/A
-10,000 steps
Lower body Activation -T/A -90/90 heel tap -Balance and reach -calf eccentric stretch off stair -Quad / hamstring Balancing kneeling combining all T/A ,Glut, lat. heel push
Activation -T/A
-10,000 steps
Upper Body Activation -posterior deltoid -Serratus Anterior -Single Arm Lat pull down -Scapula retraction -upper trap/ levator -Biceps eccectric
Activation -T/A
-10,000 steps
20 minutes movement exercise -rebounding -hula hoop -jump rope
Nutrition
-Shakes-structured Water in weight (oz)-Snacks raw veggies- Raw Material/ iodine
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
Evolve Restorative Therapy Weekly Plan – Level 3Client:
Monday Tuesday Wednesday Thursday Friday Saturday
BodyAwareness
-Body scan (not just pain) -Foam rolling -Calf -Quads -Gluteus Maximus -Latissimus dorsi
-Body scan-Trigger point work -Feet, big toe -Hip rotators -Scapula glide
-Body scans-Stretches -Feet, big toe -Calf -Quads -Gluts -Pectoralis Major/ minor -Neck
-Body scan-Foam rolling
-Body scan-Trigger point
-Body scan-Stretches
Mindfulness
-Body scan-5 minutes in quiet space-Art of breathing
Body scan-5 minutes in quiet space-Art of Breathing
Body scan-5 minutes in quiet space-Art of Breathing
Body scan-5 minutes in quiet space-Art of Breathing
Body scan-5 minutes in quiet space-Art of Breathing
Body scan-5 minutes in quiet space-Art of Breathing
Movement
Activation -T/A
-10,000 steps
Lower body Activation -T/A -90/90 heel tap -Balance and reach -calf eccentric stretch off stair -Quad / hamstring Balancing kneeling combining all T/A ,Glut, lat. heel push
Activation -T/A
-10,000 steps
Upper Body Activation -posterior deltoid -Serratus Anterior -Single Arm Lat pull down -Scapula retraction -upper trap/ levator -Biceps eccectric
Activation -T/A
-10,000 steps
20 minutes movement exercise -rebounding -hula hoop -jump rope
Nutrition-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
-Shakes-Water in weight (oz)-Snacks raw veggies
Evolve Restorative Therapy Weekly Plan – Level 2
EVOLVE RESTORATIVE THERAPY WEEKLY PLANClient ________________________
Date _______________
Monday Tuesday Wednesday Thursday Friday Saturday
BodyAwareness
-Body scan (not just pain)-Foam rolling-Calf-Quads-Gluteus Maximus-Latissimus dorsi
-Body scan-Trigger point work-Feet, big toe-Hip rotators-Scapula glide- Deltoid- -wrist extensors- thumb
-Body scans-Stretches-Feet, big toe-Calf-Quads-Gluts-Pectoralis Major/ minor-Neck- Shoulders
deltoid- Biceps - Flexors/ extensor
-Body scan-Foam rolling
-Body scan-Trigger point
-Body scan-Stretches
Mindfulness
Body scan -5 minutes in quiet space
- Art of breathing
Body scan -5 minutes in quiet space
- Art of breathing
Body scan -5 minutes in quiet space
- Art of breathing
Body scan -5 minutes in quiet space
- Art of breathing
Body scan -5 minutes in quiet space
- Art of breathing
Body scan -5 minutes in quiet space
- Art of breathing
Nutrition
-Drink your weight in ounces-Eliminate one sugary product for this week
-Drink your weight in ounces-Eliminate one sugary product
-Drink your weight in ounces-Eliminate one sugary product
-Drink your weight in ounces-Eliminate one sugary product
-Drink your weight in ounces-Eliminate one sugary product
-Drink your weight in ounces-Eliminate one sugary product
Evolve Restorative Therapy Weekly Plan – Level 1
EVOLVE RESTORATIVE THERAPY WEEKLY PLANClient ____________
Date ________
