MMX Custom Online Exercise Process

Phase 1-3

  • 1

    Phase 1....Joint by Joint Assessment

    • MMX Online Assessment Intro(Instructions)....WATCH THIS FIRST!!!

    • SARS Screen/"System" Checkpoint

    • Ankle Plantar Flexion

    • Ankle Dorsi Flexion

    • Knee Extension

    • Knee Flexion

    • Tibial Internal Rotation

    • Tibial External Rotation

    • Hip Flexion

    • Hip Internal Rotation Straight Leg

    • Hip External Rotation (Straight Leg)

    • Hip Internal Rotation 90/90

    • Hip External Rotation 90/90

    • FABER

    • Lateral Spinal Flexion

    • Seated Lateral Spinal Flexion

    • Seated Trunk Flexion

    • Seated Trunk Rotation

    • Seated Trunk Extension

    • Spinal Extension w/ Rotation

    • Elbow Flexion

    • Elbow Extension

    • RadioUlnar Supination

    • RadioUlnar Pronation

    • Wrist Flexion

    • Wrist Extension

    • Shoulder Abduction

    • Shoulder Internal Rotation 90/90

    • Shoulder External Rotation 90/90

    • Horizontal Shoulder Adduction

    • Shoulder Flexion

    • Shoulder Extension

    • Scapular Protraction

    • Scapular Retraction

    • Horizontal Shoulder Abduction

  • 2

    Phase 2...Dynamic Excursions....3-5 Reps Each

    • Intro Video...Explaining the Process....WATCH THIS FIRST!!!

    • One Leg Balance (60 Seconds Each Side)

    • One Leg Reach

    • One Leg Arm Reach

    • One Leg Rotation (All Directions)

    • Squat

    • One Legged Squat

    • Stationary Lunge

    • Reverse Lunge

    • Trunk Rotation

    • Hip Hike

    • Cervical Rotation

    • Upward Rotation Reach

  • 3

    Phase 3 .........Strength/Endurance.....30- 60 Seconds Each Side

    • Explanation Video....WATCH THIS FIRST

    • Ankle Heel Raise

    • Ankle DorsiFlexion

    • Knee Flexion

    • Knee Extension

    • Hip Flexion

    • Hip Internal Rotation Straight Leg

    • Hip External Rotation Straight Leg

    • Hip Internal Rotation 90/90

    • Hip External Rotation 90/90

    • Bridge (Hip/Knee/Spine)

    • PVA(Pelvis/Spine)

    • Anterior Pelvic Tilt (Pelvis/Lumbar Spine)

    • Posterior Pelvic Tilt (Pelvis/Lumbar Spine)

    • Spinal Flexion

    • Spinal Lateral Flexion(SideBend)

    • Spinal Extension w/ Rotation

    • Elbow Flexion

    • Elbow Extension

    • Wrist Flexion

    • Wrist Extension

    • Shoulder Abduction

    • Shoulder Internal Rotation 90/90

    • Shoulder External Rotation 90/90

    • Shoulder Flexion

    • Scapular Retraction

    • Shoulder Extension

  • 4

    Decision Making 101

    • PowerPoint Presentation