1Hip Abduction [Banded]
- Secure a resistance band around the legs above the level of the knee.
- Stand on the target limb and softly bend the knee extending the hips behind you.
- With the opposite knee bent, move it to the side of the body.
- Slowly return to the start position.
- Repeat as per Physiotherapists instructions.
2Jump Squat
- Stand with the feet slightly wider than the feet.
- Lower down into a squat position and as you rise, press through the toes to shoot off the ground.
- Bring the chest forward as you extend the legs.
- Control the landing by allowing the knees to bend whilst maintaining a strong squat technique.
- Repeat as per Physiotherapist guidelines.
3-4x/week as tolerated
3Hopping
- Come into standing on the target limb only.
- Hop up and down.
- Try to feel ‘bouncy’.
- To make this exercise more challenging, try to limit your contact time with the ground.
Bound: Taking off on R) landing on L); can alternate as tolerated
2-3x/week
4Nordic Hamstrings
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.
In 1-2 weeks; progress to Nordic variation where you catch yourself mid-range and lift back up into kneeling. Start with 2×5 reps and build to 3×8-12 as tolerated
5Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
Complete with foot on ball or roller
6Tantrums
- Come to a position lying on your back.
- Place your ankles on either a Swiss or Bosu ball, keeping your knees at a 70-90 degree angle.
- From this position alternate lifting each ankle up and down into the ball.
- This should be performed quickly and for the duration prescribed by your physiotherapist.