Exercise target* | Initial | Intermediate | Advanced |
---|---|---|---|
Stretches | Hamstrings 2x30s** Quadriceps 2x30s | Hamstrings 2x30s Quadriceps 2x30s | Hamstrings 2x30s Quadriceps 2x30s |
Gluteus Maximus strengthening | Bent over hip extension with knee bent without weight; OR Bridging | Bent over hip extension with knee bent with weight (1–5 lbs) | Bent over hip extension with knee bent with weight (6–10 lbs) |
Gluteus Medius strengthening | Side-lying straight leg lift without weight; OR Clamshell | Side-lying straight leg lift with weight (1–5 lbs) | Side-lying straight leg lift with weight (6–10 lbs) |
Quadriceps strengthening | Straight leg raise without weight; OR Seated knee extension without weight | Straight leg raise with weight (1–5 lbs); OR Seated knee extension with weight (1–5 lbs) | Straight leg raise with weight (6–10 lbs); OR Seated knee extension with weight (6–10 lbs) |
Hamstrings strengthening | Standing knee bends without weight | Standing knee bends with weight (1–5 lbs) | Standing knee bends with weight (6–10 lbs) |
Functional exercises | Mini wall squats | Regular chair squat | Staggered leg chair squat |