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Physiotherapist Ariane McCormack
Updated 24-5-25
Additional Notes
  • Please add to the program.
  • Would you consider doing different exercises on different days from the program you sent. 60 minutes a day if remarkable but I worried Dion might become exercise fatigued. The seated and standing adjustments are important. All core exercises are important. You could alternate standing ones, especially if they are very semilar.
  • I can't see the last standing exercise on the first image sent but there seems to be a lot of them. You could add the side planks instead of one of the 2 minute plank holds.
  • We can chat further about this on Friday next week. Enjoy your weekend. Ariane
1Side 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

2Row
2 sets of 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 after adjustments in standing

3Heel Raise [Ball Squeeze]
2 sets of 20 reps
  • Stand tall with feet hip-width apart, placing a soft ball between your inner ankles.
  • Lightly press your ankles inward to hold the ball, engaging your inner thighs and calf muscles.
  • Slowly lift your heels off the ground, rising onto the balls of your feet. Focus on maintaining the squeeze on the ball.
  • Hold briefly at the top, feeling the contraction in your calves and ankle stabilisers.
  • Slowly lower your heels back to the floor with control, keeping pressure on the ball throughout.
  • Complete repetitions as prescribed by your physiotherapist.