1Single Leg Bridge
- 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.
2Squat [Banded]
- 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.
super set with crab walk
3Crab Walk [Knees]
- Secure the band above the knees.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
superset with squats
4Step Down
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.