1Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.
To bench
2Side Plank [Full]
- Come into side lying with the elbow underneath the shoulder.
- Straighten the legs and position the feet on top of each other.
- Press through the border of each foot and the elbow as you lift the hips away from the floor.
- Ensure you keep the pelvis stacked.
3Side Plank [Kneeling]
- Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm.
- Bend the knees so the heels are in line with the buttocks.
- Place the hand onto the hip or extend the arm to the roof.
- With the weight in the knees and the elbow, lift the hips towards the roof.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
Adding top leg opening into clam. Progress by adding Red TB over knees as tolerated
4Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
Eyes closed as tolerated
5Hip Hitch
- Stand with both heels underneath the sit bones.
- Shift the weight to the target limb.
- Begin to lift the opposing foot off the ground by lifting the pelvis.
- Keep the knee straight the entire time.
- Slowly drop the floating leg towards the floor keeping the standing leg straight.
- Repeat as directed.