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Physiotherapist Ariane McCormack
Updated 8-7-25
How Often
Complete four times per week
Additional Notes
Before doing the row the activation goes as:
1. Stand on a little lift on your left leg for now (this will change)
2. Breathe through the lower part of your left lung/ribs
3. Breathe through the lower front part of your right ribs to work on rotation (correction)
4. Row slowly trying to keep breathing/readjusting as instructed

Core
- Sitting back making yourself as tall as possible
- Pass the ball to the side, return to centre and repeat other side
- Please try 2x10 (add if easy)
1Arm & Leg Extension
2 sets of 10 reps
  • Come into 4-point kneeling, slowly extend the opposite arm and leg.
  • Avoid shifting the pelvis side to side or arching through the lower back.
  • Reach long through the finger tips and toes.
  • Remain active through the arm and leg that are lifting by maintaining a straight elbow and knee.
  • Lower both limbs simultaneously to the mat.
  • Repeat on the opposing side or repeat as per Physiotherapists guidelines.

Ariane McCormack Peak Physio

Slow movement
You can add to 20 reps but slowly

2Row
20 reps
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

Ariane McCormack Peak Physio

Slow

3Toe Taps
2 sets of 20 reps
  • Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
  • Maintain a neutral pelvic position.
  • Keep the arms by your side and relax your shoulders.
  • Maintain the amount of knee bend whilst you lower the toes of one leg down to the mat and return to the starting position.
  • Repeat on the opposing side maintaining the abdominal contraction.

4Squat [Banded]
2 sets of 20 reps
  • Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
  • Engage your core and keep your chest lifted and back straight.
  • Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
  • Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
  • Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
  • Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
  • Complete repetitions as prescribed by your physiotherapist.
5Side Plank [Kneeling]
2 sets of 10 reps
  • 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.
Ariane McCormack Peak Physio

Each side