16/12/2025
📝 Your Rehab Progression Rehab (HYROX example)
🔹️- I had a client in this week aiming for a HYROX debut. Here is a progression map that I used for a linear example so we had an idea of a plan moving forward ⏩️
🔹️- The graph, we do not jump ahead of ourselves. Each point is a TICKBOX you must ideally hit before progressing to the next stage... are you stuck with an injury? 🤕 can you use the map for a similar plan?
1️⃣ - NO PAIN ON BED. No pain with active / passive testing for example. 🛏
2️⃣ - ADLs pain free. Climbing stairs, putting your socks on, picking up your child. 📶
3️⃣ - WEIGHTED LUNGES. Can you tolerate a heavy strength load with no pain? 🤸♂️
4️⃣ - HOPPING / PLYOS. This is the key bridge to running, so this needs to be pain free. 👣
5️⃣ to 7️⃣ - Running is an exercise so needs to be treated the same as you would with anything else, so building up to your desired amount overtime. 🏃♂️💨
