Disclaimer: While this workout plan has been created with your safety in mind all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or feel safe doing.


Perform the warm up routine provided separately.


Workout exercise list
Direct link here if you need it

Group 1 exercises.
Do this group 2 times. See the text in each exercise for any variations on the repeats.


1. Squat (use stability ball for support behind you)

Hinge your hips back and bend the knee to sit on the ball, pause 1 second then push your heels into the floor and stand up again. Keep shoulders and head up, and don’t lean too far forwards, you should feel the work in your leg muscles.  Your back and shins should be as close to parallel as possible viewed from the side, and your thigh should be close to or parallel to the floor.  Hold a dumbbell at chest height.

Notes: Watch the alignment of your knee/big toe. Don’t let your knees fall outwards.


2. Half kneeling lunge with knee drive
Use a chair back for support when needed but try not to rely on it. Don’t bring your knee so high that you lean to one side. Clasp your hands at chest height if not using the char for support.


End of group 1


Group 2 exercises.
Do this group 2 times. See the text in each exercise for any variations on the repeats.

1. Lunge backwards
Take a step back. Be sure to stay upright and not lean to the side.

Notes: Think of this being an up and down movement as well as back and forwards. Bend knees so hips move towards floor. Aim for forward thigh to be parallel to the floor. It will take some time to work up to this.


2. Lunge forwards
Take a step forwards landing on the heel of your foot then bring the food down flat. Be sure to stay upright and not lean to the side.

Notes: Think of this being an up and down movement as well as back and forwards. Bend knees so hips move towards floor. Aim for forward thigh to be parallel to the floor. It will take some time to work up to this.


3. Lateral lunge (side lunge)
Take a wide step to the side and bend your knee as you land. Keep the other leg straight. When you bring your foot back to the center don’t place any weight on it.


4. Standing knee drive with resistance band
Anchor the resistance band low to the ground. Stand with a staggered stance. Have some tension in the band at the start and drive your knee forwards.

Notes: Adjust the resistance by moving further away or neared to the anchor point as needed.


End of group 2


Group 3 exercises.
Do this group 1 time. See the text in each exercise for any variations on the repeats.


1. Calf raise – single leg (heel raise or heel lift)
Place the front of your feet on a raised surface (yoga block).  Raise your heels up then lower them just below horizontal.

Before you start this one, use the foam roller on your calf muscles. Roll all the way across medially to laterally and from just above your heel to almost knee. Then afterwords re-roll them. We are working to increase your vertical (dorsiflexion and planter flexion) range of motion on the ankle joint.
After doing the above, proceed to the calf raise exercise on the step as indicated below.


End of group 3


Cool down exercises

1. Hip and trunk muscle stretch

This stretch is good for loosening up the hip muscles and the side bend addition stretches the core/trunk muscles. It’s a two part exercise.
Start with just the hip/leg movement for for about 5 reps with no hold time, and then add the trunk lean for the repetitions and hold time listed below.

Repetitions: 5 with a 10 second hold
Tempo: Slow and controlled movement feeling the muscles stretch
Sets: 2
Weight: None
Rest between sets: 20-30 seconds

2. Foam roll shoulders and lower back muscles.

2.1 Lie on the foam roller starting with it about level with the bottom of your shoulder blades. Slowly and gently roll up to the top of your shoulders. DON’T go as high as your neck.

2.2 Roll the sides of your lower back, move slowly back and forth so the roller covers the sides and towards your mid-line, but not rolling over your lower spine.


Congratulations! You made it to the end of your workout.

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