13/11/2020
Exercise set 2!
The focus here is on lower body functional strength (a couple of core exercises added to keep it interesting!)
1. Body Weight Squat
- Standing upright with shoulder width apart
- Squat as if you are going to sit in a chair (hips going backwards)
- Hold at the bottom and return to the starting position.
2. Body Weight Lunge
- Standing with feet hip width apart
- Take a large stride forwards and control the back knee to gently touch the ground
- Push off your front leg and return to standing
- Repeat with alternating legs.
3. Step Ups
- Stand at the bottom step
- With alternating feet, step up and down repeatedly.
4. Heel Raises
- On the bottom step, with your heels over the edge.
- Lift your heels up by squeezing your calf muscles.
- Return to the starting position.
5. Crunches
- Starting lying on your back with knees bent.
- Squeeze your stomach muscles and lift your upper body slightly off the floor.
- Return to starting position.
6. Plank
- Start with your weight on your toes and forearms.
- Keep your body straight by engaging your stomach muscles and hold for about 30 seconds.
For exercises 1-5, aim for 3 sets of 10. For No. 6, 3x 30 second holds.
With these exercises, you want to feel the muscles working but don't push to pain.
For more of this specific to you, get booked in via:
📞 07805142877
📨 impactphysiotherapyltd@gmail.com
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Or visit us at:
www.impactphysiotherapy.co.uk
