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HOME EXERCISE PROGRAM 10/02/2023

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Exercises

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TERMINAL KNEE Repeat 15 Times

EXTENSION - TKE
Hold 1 Second(s)

Start in a standing position

Complete 3 Sets
with an elastic band attached
above your knee and the other Perform __________
end tied with a knot and
fixated behind a closed door or Times __________
other anchor. The target knee
should be partially bent with
your toes touching the

BALL TKE - TERMINAL KNEE Repeat 15 Times

EXTENSION
Hold 1 Second(s)

Start in a standing position

Complete 3 Sets
with a ball behind your knee
and against a wall. The knee Perform __________
should be partially.
Times __________
Next, press the back of your
knee against the ball while you
try and straighten your knee.

EXERCISE BALL - Repeat 15 Times

HAMSTRING CURLS
Hold __________

While lying on the floor, place

Complete 3 Sets
an exercise ball under the
heels of your feet. Perform __________

Next, raise up your buttocks Times __________

and then bend your knees to
draw the ball towards your
buttocks. Keep your buttocks
:
 Ankle Weight Hamstring Curls Repeat 15 Times

Standing Holding onto the Hold __________

Chair
Complete 3 Sets

Curl your leg straight up to 90 Perform 2

degrees, try to keep your knee
in line with your other knee. Times a Week

ELASTIC BAND - Repeat 15 Times

HAMSTRING CURL
Hold 1 Second(s)

While seated and an elastic

Complete 3 Sets
band attached to your ankle,
flex your knee and draw back Perform 1
your foot.
Times a Day

BRIDGE - MARCHING Repeat 15 Times

While lying on your back, Hold __________

tighten your lower abdominal

Complete 3 Sets
muscles, squeeze your
buttocks and then raise your Perform 1
buttocks off the floor/bed as
creating a "Bridge" with your Times a Day
body.

While holding this position, lift

Repeat 15 Times

Hold 1 Second(s)

Complete 3 Sets

Perform __________

Times a Day
:
 SUPINE HIP ABDUCTION -
ELASTIC BAND CLAMS -
CLAMSHELL

Lie down on your back with

your knees bent. Place an
elastic band around your
knees and then pull your
knees apart. Return your
knees together and repeat.

SIDE LYING CLAMSHELL - Repeat 3 Times

CLAM SHELL
Hold 1 Second(s)

While lying on your side with

Complete 15 Sets
your knees bent, raise your top
knee upwards while keeping Perform 1
your feet in contact the entire
time. Lower back down and Times a Day
repeat.

Do not let your pelvis roll back

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