URL: https://library.theprehabguys.com/patient-portal/?

playlist=ZCYNIA6Z

Notes:

STEP 1 STEP 2 SIDE STEP

SETS: 3 REPS: 10 TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Begin in a squat position, with a majority of your weight in the balls of your feet. Take a
large step out to one site. Allow your opposite leg to slowly meet with the leg that stepped
out. Make sure to keep tension on the band for the entirety of this exercise, avoid bringing the
knees to close together. Repeat taking a step from side to side.

FEEL: You will feel the entire leg with this exercise, majority of the burn will likely be in the
glute and quad muscles.

COMPENSATION: Avoid allowing the knees to cave in during this exercise, make sure to keep
the knees spread into the band. Also avoid allowing the knee from going forward past your
toes.

STEP 1 STEP 2 MONSTER WALK - BAND

SETS: 3 REPS: 10 TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Begin in a squat position with a band above your knees. As you walk, first put all your
weight onto one leg and lift the opposite leg off the floor. The leg that is elevated off the floor
will now take a step forward/backward and out to the side. Focus on staying balanced on the
leg that is on the floor, make sure this transition is slow and controlled while keeping tension
on the band. Use video to help guide you.

FEEL: You will feel all of the muscles in the entire leg working with this exercise, majority of the
burn will likely be in the hip (glute) muscles.

COMPENSATION: Avoid allowing the knees to cave in during this exercise, make sure to keep
the knees spread into the band.

STEP 1 STEP 2 BRIDGE - ISOMETRIC HIP ABDUCTION, BAND

SETS: 3 REPS: 10 TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Get set-up laying on your back with your knees bent. Place a band above your knees.
Perform this exercise by beginning with a bridge by driving your hips towards the ceiling, while
simultaneously spreading your knees out as far as you can.

FEEL: You will feel the muscles on the back and outside of your hips and thighs with this
exercise.

COMPENSATION: Don’t allow your back to arch, your hips should be the area that is working
to elevate your body off the floor. Avoid allowing your feet to roll out as you perform the clam,
make sure your feet stay flat on the floor.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use
caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 LATERAL STEP DOWN
SETS: 3 REPS: 10 TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Stand on the edge of a box/step and balance with all of your weight on the leg you
want to exercise. The other leg will be hovering off the edge of the step. Slowly lower your
hips, lightly tap the ground with your leg that is in the air, and then come back up.

FEEL: You should feel all of the thigh muscles and butt muscles working in the leg that you
are standing on.

COMPENSATION: Don’t let the knees cave in or bow out. Be sure to maintain equal weight
distribution throughout the entire foot of the standing leg.

STEP 1 STEP 2 AIR SQUAT - BAND

SETS: 3 REPS: 10 TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: In a standing position, loop a band around your legs right above the knees. Have your
feet about shoulder width apart. Slightly push out against the band as you bend your knees,
hinge at the hips, and squat down. Push into the ground and go back up to the starting
position.

FEEL: You should feel your thigh and glute muscles working.

COMPENSATION: Don’t let your knees cave in as you squat down, push out slightly on the
band. Keep your chest up, don’t hinge too far forward.

STEP 1 STEP 2 COUCH STRETCH

SETS: 3 REPS: 1 HOLD: 30 SECONDS TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Begin in a half-kneeling position with your back foot resting on an elevated surface.
Make you keep your pelvis tucked then shift forward towards the front leg.

FEEL: You will feel a stretch on the front of your thigh of the back leg.

COMPENSATION: Avoid arching the back with this exercise.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use
caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 PRONE QUAD STRETCH - STRAP
SETS: 3 REPS: 1 HOLD: 30 SECONDS TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Lay face down with a towel or strap around your ankle. Use the strap to pull your ankle
towards your butt. Make sure to keep the pelvis tilted posterior (tucking your tailbone to keep
a flat low back) while performing this stretch.

FEEL: You will feel the stretch on the front of your thigh.

COMPENSATION: Avoid arching your back as you perform this exercise. You can prevent this
by tucking your tailbone underneath you prior to bending your knee.

STEP 1 STEP 2 SUPINE HAMSTRING STRETCH - CONTRACT RELAX, AT WALL

SETS: 3 REPS: 1 HOLD: 30 SECONDS TIMES PER DAY: 1 TIMES PER WEEK: 5

HOW: Start by lying on your back with one leg up on a wall or doorway. Push into the wall with
your heel and contract your hamstring muscles for the prescribed amount of time and then
relax. Feel the stretch in your hamstrings as you relax. After each rep, try to get a deeper
stretch.

FEEL: You should feel your hamstrings muscles working and stretching.

COMPENSATION: Keep the opposite leg straight, don’t let the knee bend up.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use
caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.