Understanding
Risk versus reward and applying your body’s indicators towards scaling 

your
workouts.

-Tight in the runners stretch caution with pulls from the floor.

– Is the person rehabbing the injury or feeling 100%. Are they
training to compete or just to be fitter and enjoy themselves. What is
their overall condition and last incident.
Swap thrusters for clean and jerk, step down from the box, swap ghr for bridges
paired up with light weight high rep
deadlift, trade pistols for high
box stepups.

 

Rehab:

Incident
occurs:

 –Rest or cautiously roll top of glutes immediately
after the flare up.

-Apply Ice for 15 minutes on 15 minutes off.

-Rest if possible

-Following day attempt the management phase in
the morning and afternoon. It will take a few days to get full range of motion
back. Some movements will not be possible or the ability to hold them will be
short.

-Begin applying heat.

-Conduct standing or from the knee glute ham
raises through out the day.

-Returning to exercise focus on basic body weight
movements and work up to light weight movements.

-Give your posterior chain time to rest and
recover.

-As you feel better increase volume and weight. 

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