Hip Flexor Injury recovery Workout Plan Program Fitness Routine

Author

Nadine (originally designed by physiotherapist)

Fitness Level

Intermediate

Type of Workout Program

Muscle Specific

Days in Plan

1 Day Workout Routine

Rest Between Sets:

Duration of Workout

30 Min per session

this routine should be done 3x per week with at least 48hrs rest between each session

A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

All workout routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps

The Hip Flexor Injury recovery Free Workout Plan Routine

Day

1 - Abdominals Workout Plan

1. Air Bike

Sets:	3	Reps:	12

2. Ball Knee Crunches

Sets:	3	Reps:	12

3. Ball Rollout

Sets:	3	Reps:	12

4. Exercise Ball Abdominal Russian Twists

Sets:	3	Reps:	12

5. Bridge

Sets:	3	Reps:	12

6. Side Bridge

Sets:	3	Reps:	12

Day

1 - Back Workout Plan

Day

1 - Cardio Workout Plan

1. Treadmill

Duration:	10 Min	Intensity:	65%

Day

1 - Hamstring Workout Plan

1. Leg Press

Sets:	3	Reps:	12

2. Walking Lunges

Sets:	3	Reps:	12

3. Ball Squats

Sets:	3	Reps:	12
Notes:	hold medicine ball btwn knees

4. Exercise Ball Hamstring Curls

Sets:	3	Reps:	12

5. Split Lunge on the Ball

Sets:	3	Reps:	12

Day

1 - Hip Flexor Workout Plan

Day

1 - Lower Back Workout Plan

1. Exercise Ball Lower Back Extensions

Sets:	3	Reps:	12

2. Ball Back Hyperextensions (Lower Back)

Sets:	3	Reps:	12

Day

1 - Oblique Workout Plan

Day

1 - Whole Body Workout Plan

1. Hip Abduction

Sets:	3	Reps:	12
Notes:	use crossover machine, standing, keep core tight

2. Hip Adductor

Sets:	3	Reps:	12
Notes:	use crossover machine, standing, keep core tight

3. Leg Curl or Hamstring Curl

Sets:	3	Reps:	12

Hip Flexor Injury recovery Basics- Workout Routine Order

The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics
Breathing	Timing	Nutrition	Warm-Up
Cooldown	Spotter	Training to Failure	Principle of Reversibility

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