Rock solid Roque
A 2-week, two-day gym program emphasizing pain-free glute strength, trunk control, gentle movement skills, and spinal and lower-body mobility.
Cat Cow
1 min
Seated 90-90 Hip Rotations
1 min
Glute Bridge with Pelvic Tilt
1 min
Knee Over Toe Ankle Mobilization
1 min total · 30s/side · 15s switch
Standing Thoracic Rotation
1 min
Marching Drill
3× (30s work · 15s rest)
Quick Steps Forward and Backward with Padel Balls
3× (30s work · 15s rest)
Deep Squat Pulse
3× (30s work · 15s rest)
Glute Bridge with Reach
3 sets · 12 reps
Clam Shells
3 sets · 12 reps · per side
Overhead Pallof Press
3 sets · 12 reps · per side
Choose a weight that fits your strength
Resistance Band Pull-down with March and Miniband
3 sets · 10 reps · per side
Plank Dumbbell Pull-Through
3× (30s work · 15s rest)
Choose a weight that fits your strength
Supine Lumbar Rotations
1 min
Adductor Rock Backs
1 min total · 30s/side · 15s switch
Figure Four Stretch
1 min total · 30s/side · 15s switch
Seated Quadratus Lumborum Stretch
1 min total · 30s/side · 15s switch · 2 rounds · 30s between rounds
Seated Deep Belly Breathing
1 min
90/90 hip opener with Spinal Twist
1 min
Standing Hip CARs
1 min
Alternating Leg Swings
1 min
Scapular Chest Openers
1 min
Standing Pelvic Tilt
1 min
Mini Band Monster Walks
3× (20s work · 15s rest)
Single Leg Balance with Lateral Reach
1 min total · 30s/side · 5s switch · 3 rounds · 15s between rounds
3-Step run with Single Leg Stop
3× (30s work · 20s rest)
Split Step with Backpedal
2× (30s work · 20s rest)
Step Ups
3 sets · 12 reps · per side
Curtsy Lunge Alternating
4 sets · 20 reps
Fire Hydrants
2 sets · 15 reps · per side
Dumbbell Dead Bug
3 sets · 20 reps
Choose a weight that fits your strength
Side Plank with Rotation
80s total · 40s/side · 10s switch · 2 rounds · 20s between rounds
Supine Spinal Twist with Bent Leg
1 min total · 30s/side · 15s switch
Kneeling Hip Flexor Stretch
1 min total · 30s/side · 15s switch
Lying Hamstring Stretch
1 min total · 30s/side · 15s switch
Rocking Frog Stretch
1 min
Knees to Chest Rock
1 min
Cat Cow
1 min
Seated 90-90 Hip Rotations
1 min
Glute Bridge with Pelvic Tilt
1 min
Knee Over Toe Ankle Mobilization
1 min total · 30s/side · 15s switch
Standing Thoracic Rotation
1 min
Marching Drill
3× (30s work · 15s rest)
Quick Steps Forward and Backward with Padel Balls
3× (30s work · 15s rest)
Deep Squat Pulse
3× (30s work · 15s rest)
Glute Bridge with Reach
3 sets · 12 reps
Clam Shells
3 sets · 12 reps · per side
Overhead Pallof Press
3 sets · 12 reps · per side
Choose a weight that fits your strength
Resistance Band Pull-down with March and Miniband
3 sets · 10 reps · per side
Plank Dumbbell Pull-Through
3× (30s work · 15s rest)
Choose a weight that fits your strength
Supine Lumbar Rotations
1 min
Adductor Rock Backs
1 min total · 30s/side · 15s switch
Figure Four Stretch
1 min total · 30s/side · 15s switch
Seated Quadratus Lumborum Stretch
1 min total · 30s/side · 15s switch · 2 rounds · 30s between rounds
Seated Deep Belly Breathing
1 min
90/90 hip opener with Spinal Twist
1 min
Standing Hip CARs
1 min
Alternating Leg Swings
1 min
Scapular Chest Openers
1 min
Standing Pelvic Tilt
1 min
Mini Band Monster Walks
3× (20s work · 15s rest)
Single Leg Balance with Lateral Reach
1 min total · 30s/side · 5s switch · 3 rounds · 15s between rounds
3-Step run with Single Leg Stop
3× (30s work · 20s rest)
Split Step with Backpedal
2× (30s work · 20s rest)
Step Ups
3 sets · 12 reps · per side
Curtsy Lunge Alternating
4 sets · 20 reps
Fire Hydrants
2 sets · 15 reps · per side
Dumbbell Dead Bug
3 sets · 20 reps
Choose a weight that fits your strength
Side Plank with Rotation
80s total · 40s/side · 10s switch · 2 rounds · 20s between rounds
Supine Spinal Twist with Bent Leg
1 min total · 30s/side · 15s switch
Kneeling Hip Flexor Stretch
1 min total · 30s/side · 15s switch
Lying Hamstring Stretch
1 min total · 30s/side · 15s switch
Rocking Frog Stretch
1 min
Knees to Chest Rock
1 min
About this program
Use pain-free ranges and controlled tempo throughout. This program supports a player who has been cleared for squats and lunges, but it is not a diagnosis or substitute for individualized rehabilitation. Stop and seek clinical guidance if symptoms worsen or include sharp or radiating pain, numbness, or weakness.