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Physiotherapist Olivia Hadfield
Updated 4-6-25
1Squat [Banded]
3 sets of 8 reps
Red Band
  • 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.
2Single Leg Bridge
3 sets of 10 reps
  • Come into a lying position on the mat with the hands by your side.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Lift the non-target leg off the floor.
  • Press through the foot to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
3Single Leg Heel Raise
3 sets of 6 reps
  • Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Take your weight onto the right leg removing your left leg from the floor.
  • Gently transfer your weight to the ball of your right foot.
  • Push up onto the ball of your foot by lifting the heel from the ground.
  • Slowly lower yourself to the ground.
  • Try to go up fast and down slowly.
  • Repeat as per Physiotherapist guidelines.
4Clam
3 sets of 10 reps
Red Band
  • Lie on your side with the affected leg up.
  • Tie a band around your knees.
  • Bend the knees and hips to about 30 degrees.
  • Keep your feet together, and lift the top knee up, applying tension to the band.
  • Return the knee down.
  • Try not to rotate through the back, this movement should be with your hips.
  • Repeat this as many times as your Physiotherapist has prescribed.