Pronation Distortion Syndrome

beginner level

Pronation Distortion Posture - Generally characterized by excessive lower extremity pronation (flat feet, valgus/knock knees) during static and/or dynamic movement patterns. (NOTE: The order of the below stretches and exercises can/will vary from client to client, this is not an absolute blueprint!)

Week 1

Day 1

This daily workout contains 6 activities, you'll be doing the following activities:

	Abdominal draw in maneuver with single leg Sets: 3 Reps: 12
	Banded glute bridge Sets: 3 Reps: 10
	Quadruped arm leg raise (opposite) Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 12
	Single leg squat touchdown Sets: 3 Reps: 10
	Resistance band side shuffle Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 6 activities, you'll be doing the following activities:

	Abdominal draw in maneuver with single leg Sets: 3 Reps: 12
	Banded glute bridge Sets: 3 Reps: 10
	Quadruped arm leg raise (opposite) Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 12
	Single leg squat touchdown Sets: 3 Reps: 10
	Resistance band side shuffle Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

	Abdominal draw in maneuver with single leg Sets: 3 Reps: 12
	Banded glute bridge Sets: 3 Reps: 10
	Quadruped arm leg raise (opposite) Sets: 3 Reps: 10
	Multiplanar lunge Sets: 3 Reps: 12
	Single leg squat touchdown Sets: 3 Reps: 10
	Resistance band side shuffle Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

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MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Pronation Distortion Syndrome

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