Exercise | Dosage |
---|---|
Abduction in sidelying | 3 sets of 10 at a 10 RM resistance |
   Unilateral hip abduction performed in sidelying with the use of ankle cuff weights |  |
Abduction in standing | 3 sets of 10 with moderate resistance band |
   Unilateral hip abduction performed in standing with the use of resistance band |  |
Standing wall isometric hip abduction | 3 sets of 10 with 5 second holds |
   Performed in unipedal stance with the opposite limb in 90 degrees of hip and knee flexion. Exercises will be done for both limbs. |  |
Adduction in sidelying | 3 sets of 10 at a 10 RM resistance |
   Unilateral hip adduction performed in sidelying with the use of ankle cuff weights if possible |  |
Abduction in standing | 3 sets of 10 with moderate resistance band |
   Unilateral hip abduction performed in standing with the use of resistance band |  |
Towel squeezes | 3 sets of 10 with 5 second holds |
   Bilateral isometric hip adduction against a rolled-up towel in sitting |  |