MondayTuesdayWednesdayThursdayFridaySaturday Body Awareness -Body scan (not just pain) -Foam rolling -Calf -Quads -Gluteus Maximus -Latissimus dorsi -Body.

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Presentation transcript:

MondayTuesdayWednesdayThursdayFridaySaturday 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 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 3 Client :

MondayTuesdayWednesdayThursdayFridaySaturday 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 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 PLAN Client ________________________ Date _______________

MondayTuesdayWednesdayThursdayFridaySaturday 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 -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 PLAN Client ____________ Date ________