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Physiotherapist Ariane McCormack
Updated 6-6-25
How Often
Complete three times per week
Additional Notes
  • Hi Julie, here are the exercises I recommended in your physiotherapy session. I know you had a lot of questions during the class this past week. It would be easier to address them with a one on one session. It is harder in a group session due to having other people in class I need to attend to. See you on Wednesday.
1Bridge
2 sets of 15 reps
  • Start by lying on your back (palms down for more stability).
  • Bend your knees and keep your feet flat on the floor, shoulder width apart.
  • Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
  • Slowly return your hips to the ground and repeat.
2Row
2 sets of 20 reps
Red Band
  • 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.

3Toe Taps
2 sets of 10 reps
  • Begin by laying on your back with knees bent.
  • Engage your abdominal muscles by drawing the belly button towards the spine.
  • Keep the arms relaxed by your side.
  • Bring one leg up into tabletop position and slowly lower it back down to the floor.
  • Repeat this on the same leg OR complete with alternating legs if advised by your Physiotherapist.
Ariane McCormack Peak Physio

This is level 1 toe taps. you can do more if easy. I will assess you for level 2 in class next week.