Pronation Distortion Syndrome

Corrective Exercises

  • 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!)

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!

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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