1Deadlift
- Stand with your feet hip-width apart, with your midfoot positioned under the barbell.
- Hinge at the hips and bend your knees to grip the bar just outside your knees, using either a double overhand or mixed grip.
- Keep your spine neutral, chest lifted, and shoulders directly over or slightly in front of the bar.
- Engage your lats by drawing your shoulder blades down and back (“pull the bar into your shins”).
- Brace your core and take a deep breath to stabilise before initiating the lift.
- Drive through your heels to extend your hips and knees simultaneously, lifting the bar in a straight vertical path.
- Keep the bar close to your body throughout the movement, avoiding any forward drift.
- Once standing tall, squeeze your glutes and avoid leaning back or overextending.
- Reverse the movement by hinging at the hips and then bending the knees to lower the bar with control back to the floor.
- Reset your posture before repeating each repetition.
- Complete repetitions as prescribed by your physiotherapist.
Full range of motion // progression weight session to session 2-5kg
2Hamstring Curl [Swiss Ball]
- Lie on your back with the swiss ball positioned underneath the heels.
- Lift the hips up to the roof maintaining a level pelvis and a neutral spine.
- Slowly extend the knees maintaining pressure in the ball via the heels.
- Following full extension of the knees, keep the hips elevated and slowly bend the knees to the start position.
- Repeat as per your Physiotherapist’s recommended dosage.
3Box Jump [Double Leg]
- Begin standing with a step in front of you.
- Jump onto the step using both legs.
- Land with both legs.
- Jump back down to the start.
- Repeat as many times as your Physiotherapist has prescribed.
– Ensure jumping to challenging height please
4Leg Press
- Sit securely in the leg press machine with your back and head resting fully against the support pad.
- Place your feet hip to shoulder width apart on the foot platform, with toes slightly turned out and heels flat.
- Adjust the seat so your knees are bent to roughly 90 degrees, without allowing your hips to tilt or lift.
- Hold the side handles to stabilise your upper body.
- Press through your heels to straighten your legs, keeping a slight bend in your knees at the top (do not lock them out).
- Slowly lower the weight by bending your knees, maintaining alignment over your second toe.
Single leg, left side first please
5Knee Extension Machine
- Adjust the backrest so your knees are in line with the machine’s pivot point.
- Sit upright with your back supported and grip the handles to stabilise yourself.
- Position the lower pad just above your ankles, with your feet pointing forward.
- Slowly extend your knees to lift the weight, straightening your legs while avoiding locking them completely.
- Lower the weight in a controlled manner, returning to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
-left side first please, pushing to 90% intensity for sets of 10 reps please
6Hamstring Curls
- Sit on the machine with your back fully supported and adjust the seat and leg pads to fit your body.
- Position the lower pad just above your heels, and ensure the thigh pad is snug over your thighs to prevent lifting.
- Grasp the handles or side rails to stabilise your upper body.
- Flex your knees to curl your heels underneath the seat in a smooth, controlled motion.
- Pause briefly at the end of the movement, then slowly return to the start position without letting the weights slam.
- Keep your back neutral and avoid arching or lifting your hips.
-left side first please, pushing to 90% intensity for sets of 10 reps please
7T Drill
- Set up 4 cones in a T shape: 1 starting cone, 1 cone approximately 10 metres directly in front, and 2 cones positioned 5 metres to the left and right of the front cone.
- Sprint forwards to the front cone.
- Shuffle sideways to the left cone, keeping your hips facing forwards and avoiding crossing your feet.
- Then shuffle sideways across to the far right cone, maintaining a low stance.
- Shuffle sideways back to the middle cone.
- Run backwards to the starting cone, keeping your steps quick and chest as upright as possible.
- Use your arms naturally to assist with balance and speed.
- Complete repetitions as prescribed by your physiotherapist.
8Drop Jump to Rebound Jump
- Stand tall on a stable box or step with your feet hip-width apart and toes near the edge.
- Engage your core and keep your chest upright.
- Step forward off the box (do not jump up), allowing yourself to drop straight down.
- Land softly with your feet underneath you, distributing your weight evenly through the mid-foot while allowing your heels to make gentle contact with the ground.
- Absorb the landing by bending through your hips, knees and ankles, keeping your knees aligned over your second toes.
- Maintain a tall chest and neutral spine as you control the landing.
- Immediately transition into a vertical rebound jump, pushing powerfully through the ground.
- Aim to minimise ground contact time while maintaining good alignment and control.
- Land softly again after the rebound jump, absorbing through your hips and knees with even foot contact.
- Reset your position before stepping back onto the box for the next repetition.
- Complete repetitions as prescribed by your physiotherapist.
9Scissor Jumps
- Begin in a split stance position, with one foot forward and the other back, knees slightly bent.
- Maintain an upright torso with your arms at your sides.
- Quickly dip into a small lunge, then explosively jump straight up.
- While in the air, switch your leg positions—bringing the back leg forward and the front leg back.
- Land softly back into a lunge position, absorbing the impact through both legs.
- Keep your knees aligned with your toes and your chest lifted throughout.
- Use your arms naturally for balance and momentum.
- Complete repetitions as prescribed by your physiotherapist.
10Tantrums
- 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.