1Side Plank [Hip Abduction]
- 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.
- Open the top leg like a book without the pelvis moving.
- Ensure the buttocks moves forwards and doesn’t arch out from the lower back.
2Plank [Shoulder Taps]
- Come to a kneeling position with your hands and knees on the ground. Your hands should sit directly under your shoulders and your knees under the hips.
- From this position you are going to take one hand off the floor towards to opposite shoulder.
- Touch the shoulder and return the hand back to the ground.
- Be careful of rotating through the back, trying to maintain our 4-point kneeling position.
- Repeat on the other side and complete as per physiotherapist instruction.
Complete in kneeling plank position
3Abdominals Hover
- Complete on a soft surface such as an exercise mat.
- Position the wrists directly under the shoulders and the knees under the hips.
- Engage the core by drawing the lower belly away from the waistband of the pants.
- Curl the toes under and lift the knees off the ground.
- Hold as per Physiotherapist guidelines.
4Push Up [Kneeling]
- Come onto your hands and knees on a comfortable soft surface such as a mat or carpet.
- Position the knees underneath the hips and crawl the hands forward beyond the line of the shoulders.
- Maintaining a straight back, bring the hips forward towards the wrist.
- The shoulders should now be stacked on top of the wrists.
- Ensure that you remain active through the finger tips to avoid collapsing into the wrists.
- Bend the elbows to the side, slowly lowering the chest towards the ground.
- Your Physiotherapist will determine which depth is appropriate for you.
- Press away from the ground as your straighten the elbows and return to the start position.
- Maintain a diagonal line from the head to the tailbone.
- Repeat as per Physiotherapist’s instructions.
Tricep in 4PK
5Single 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.
6Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.
Hold weight low
7Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
8Deadlift [RDL]
- Stand on the affected leg with the knee softly bent.
- Hold the weight either with the hands at each end as shown or with a grip so the palms are facing the legs.
- Use the toes of the unaffected leg for stability however the weight should be in the standing leg.
- With the arms relaxed lower the weight towards the knee.
- The hips move backwards and the knee maintains the soft position without bending.
- When the point of tension is reached through the muscle at the back of the thigh, slowly return to the starting position.
9Crab Walk [Feet]
- Secure the band around the tops of the feet.
- 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.
10Bent Over Row [Single]
- Position yourself in front or side on to a bench or table lower than hip height.
- Take the designated hand weight in the target limb.
- With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm.
- Stagger the feet in a lunge position with the opposite foot forward to the target limb.
- Bend the elbow whilst actively drawing the shoulder blade towards the spine.
- Pause at the top of the movement.
- Slowly return to the start position by straightening the arm.
- Repeat as per Physiotherapist’s guidelines.