Stage | Exercise | Effort | Speed | Reps | Sets | Freq |
---|---|---|---|---|---|---|
Week 1- Familiarisation | Low load activations | Light | Slow onset | 10 | 1–2 | BD |
Static Abduction: | Hold 5–10 s | |||||
In supine lying | Light | Slow onset | 3–5 | 1 | BD | |
In standing | Hold 5–15 s | |||||
Pelvic Control during Functional Loading: | daily | |||||
Bridging | Light | Moderate | 10 | 1 | daily | |
Double Leg Bridging | ||||||
Functional Strengthening: | Light- SWH | Slow | 10 | 1 | ||
Double leg squats | ||||||
Abductor Loading via Frontal Plane Movement: | Light | Moderate | 10 each | 1 | daily | |
Sidestepping | ||||||
Week 2 – Early Loading & Movement Optimisation | Low load activations | Maintain as per week 1 | ||||
Static Abduction: | ||||||
Pelvic Control during Functional Loading: | ||||||
Bridging: | ||||||
Double leg bridging | Light | Slow | 10 | 1 | daily | |
Single leg biased ex: | SWH | Slow | 5 | 1 | ||
Offset bridging | ||||||
Functional Strengthening: | ||||||
Double leg squats | Light | Slow | 10 | 1 | daily | |
Single leg biased ex: | SWH | Slow | 5 | 1 | ||
Offset squat | ||||||
Abductor Loading via Frontal Plane Movement: | Light | Moderate | 15 each | 1 | daily | |
Sidestepping | ||||||
Week 3–8 – Graduated Loading | Low load activations | Maintain as per week 1 | ||||
Static Abduction: | ||||||
Pelvic Control during Functional Loading: | ||||||
Bridging: | Light | Slow | 5 | 1 | daily | |
Double leg bridging | ||||||
Single leg biased ex | SWH – Hard | 5–10 | 2 | daily | ||
Functional Strengthening: | ||||||
Double leg squats | Light | Slow | 5 | 1 | ||
Single leg biased ex | SWH - Hard | 5–10 | 2 | |||
Abductor Loading via Frontal Plane Movement: | daily | |||||
Sidestepping | Light | Moderate | 10 each | 1 | ||
Band Sideslides | SWH- Hard | 5–10 each | 1–2 | |||
Week 3–8 – Graduated Loading; Sliding platform with spring resistance | All supervised by Physiotherapist in Clinic | |||||
Warm up | Abductor Loading via Frontal Plane Movement: | |||||
Bilateral Abduction: | Twice weekly | |||||
In upright | Light | Moderate | 5 each way | 1 | ||
In minisquat | Light | Moderate | 5 each way | 1 | ||
Higher level loading | Abductor Loading via Frontal Plane Movement: | Twice weekly | ||||
Bilateral Abduction: | ||||||
In upright | SWH-VH | Slow | 5–10 each way | 1 | ||
In minisquat | SWH-VH | Slow | 5–10 each way | 1 | ||
Pelvic Control during Functional Loading: | Light - SWH | Moderate | 5–10 | 1–2 | Twice weekly | |
Scooter |