(Your personalised exercise)
This page holds the exercises prescribed for you. Each one includes a short video demonstration and instructions to guide your technique. Sets, reps, and any specific notes for you are listed alongside each exercise. Work through the programme at the pace agreed with your physiotherapist, and get in touch if anything feels unclear.
Complete this programme 3x per week for 3 weeks.
Avoid exceeding 3/10 pain.
Single Leg Bridge
3x fatigue
Goblet Squat
3x12 (15kg)
Deadlift
3x5 (30kg)
Exercise explanations
Single Leg Bridge
Single Leg Bridge
3x fatigue
Lie on your back, knees bent, feet flat on the floor about hip-width apart.
Extend one leg straight out, or hold it up toward your chest if that's more comfortable.
Brace your core and squeeze the glute on your standing leg to lift your hips up.
Drive through the heel of your planted foot, keeping your hips level, don't let one side dip.
Push up until your body forms a straight line from shoulder to knee.
Hold briefly, squeezing the glute, then lower back down under control.
Keep your weight through the heel, not the toes, throughout.
Equipment:
Goblet Squat
Goblet Squat (Kettlebell)
3x12 (15kg)
Hold a kettlebell close to your chest, elbows tucked in.
Feet just outside shoulder-width, toes turned slightly out.
Brace your core and sit down and back, letting your knees track over your toes.
Keep your chest tall, your elbows can nudge inside your knees at the bottom.
Aim to get your hips below your knees if you've got the control.
Drive through your whole foot to stand back up, squeezing your glutes at the top.
Equipment:
Deadlift
Barbell Deadlift
3x5 (30kg)
Set the bar over your midfoot, close to your shins.
Hinge and bend your knees to grip the bar, shoulders just ahead of it, chest up.
Take the slack out of the bar before you pull.
Push the floor away as you stand, keeping the bar in contact with your legs.
Let your hips and shoulders rise together, don't let your hips shoot up first.
Finish by driving your hips forward and squeezing your glutes at the top.