(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 a week for 3 weeks.
Avoid pain exceeding 3/10.
Front Squat
3x6, controlled depth
Single Leg Bridge
3x6 - determine barbell weight according to 80% fatigue at 6 reps
Romanian Deadlift
3x6
Deadlift
3 sets to fatigue
Goblet Squat
3x6
Bridge
do this 27,000 times
Exercise explanations
Front Squat
Front Squat (Barbell Crossed Arm Grip)
3x6, controlled depth
Bar rests across the front of your shoulders, not your hands or wrists.
Cross your arms so each hand grips the opposite shoulder, elbows lifted up high in front.
Feet shoulder-width apart, toes turned slightly out.
Keep your chest tall and elbows up, if the elbows drop the bar will roll forward.
Brace your core and sit down and back, knees tracking over your toes.
Go as deep as you can while keeping your chest up and heels flat.
Drive through your whole foot to stand, keeping those elbows lifted the entire way up.
Equipment:
Single Leg Bridge
Single Leg Bridge
3x6 - determine barbell weight according to 80% fatigue at 6 reps
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:
Romanian Deadlift
Romanian Deadlift (Dumbbell)
3x6
Feet hip-width apart, dumbbells resting against your thighs.
Soft bend in the knees, then hinge at the hips, pushing your bum backward like you're closing a door behind you.
Keep your chest proud and your spine neutral, dumbbells stay close to your legs the whole way down.
Lower until you feel a stretch through your hamstrings, usually around mid-shin.
Drive your hips forward to come back up, squeezing your glutes at the top.
Equipment:
Deadlift
Barbell Deadlift
3 sets to fatigue
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.
Equipment:
Goblet Squat
Goblet Squat (Kettlebell)
3x6
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:
Bridge
Bridge
do this 27,000 times
Lie on your back, knees bent, feet flat on the floor about hip-width apart.
Arms relaxed by your sides, heels close enough to just brush your fingertips.
Brace your core and squeeze your glutes to lift your hips off the floor.
Drive through your heels, not your toes, and push your hips straight up toward the ceiling.
Aim for a straight line from your shoulders through your hips to your knees at the top.
Hold briefly, squeezing your glutes hard, then lower back down under control.