HOME EXERCISE PROGRAM
Created by Alison Mae Austria May 12th, 2025
View videos at [Link]
LEG PRESS MACHINE #9 Repeat 10 Times
Hold 1 Second
Select your weigh on the machine, and lie back
with your feet equidistant from the center of the Complete 4 Sets
platform Perform 3 Times a Week
Lower the weight and press it back up.
AVOID LOCKING KNEES (keep them slightly
bent at the end range)
Feel the stretch on the way down and allow
your knees to get as close as possible to your
chest (WITHOUT ROUNDING YOUR LOWER
BACK)
Rear Foot Elevated Split Squat Repeat 10 Times
Hold 1 Second
Having one foot forward and one foot on the
step, you will bend both knees to a range that it Complete 3 Sets
tolerated. Then push through your heel and Perform 3 Times a Week
stand up nice and tall.
NOTE: the more your knee bends over your
toe the more you will workout the thigh muscle.
If you do not allow your knee to pass your toe
then you will feel more of your butt muscles.
KETTLEBELL DEADLIFT Repeat 12 Times
Hold 1 Second
Reach down and pick up a Kettlebell. Be sure
that your back is flat the entire time. Hinge at Complete 3 Sets
your hips, do not bend at the spine. Perform 1 Times a Day
Video # XVVZSXYH8
Sit to stand with band Repeat 10 Times
Complete 3 Sets
Keep band stretched while standing up and
sitting down. Perform 3 Times a Week
Avoid positioning feet far apart.
Keep knees in line with feet
ELASTIC BAND - KNEE EXTENSION Hold 1 Second
Complete 1 Set
Attach one end of an elastic band to your ankle
and anchored it behind you. Sit in a chair. Start Perform 1 Times a Day
with your heel on the ground and then
straighten your knee to raise your foot upwards
as shown. Attempt to fully straighten your knee
against the resistance of the elastic band.
Then, lower your foot as you bend your knee
and touch the floor with your heel. Repeat.
Video # XV3FRGFY7
ELASTIC BAND - HAMSTRING CURL Hold 1 Second
Complete 1 Set
While seated and an elastic band attached to
your ankle, flex your knee and draw back your Perform 1 Times a Day
foot.
Video # XVFKGUEQJ
3-WAY STEP DOWNS Repeat 10 Times
Hold 5 Seconds
WHILE STANDING ON THE INVOLVED LEG
ON A STEP, BEND YOUR KNEE AND TOUCH Complete 2 Sets
THE UNINVOLVED HEEL TO THE FLOOR Perform 3 Times a Week
UNDERNEATH YOUR STARTING POINT.
HOLD FOR 5 SECONDS AND RETURN TO
THE STARTING POSITION. THEN TOUCH
THE HEEL DOWN TO THE FLOOR IN FRONT
OF YOU AND THEN THE TOE BEHIND YOU
(AS PICTURED ABOVE). HOLD EACH FOR 5
SECONDS AND RETURN TO THE STARTING
POSITION BETWEEN EACH TOUCH.
Hamstring Kickstand Hinge Repeat 6 Times
Hold 1 Second
Stand in a kickstand position and keep heavy
pressure in the front heel. Slowly tilt forwards Complete 3 Sets
as you fold yourself around your hips. Keep Perform 3 Times a Week
pressure in your heel. You should feel muscle
work through the hamstrings, especially at the
top of the hamstring. Dig the heel into the floor
to slowly pull yourself up to return to the
starting position.
Bridge Repeat 6 Times
Hold 5 Seconds
Lie on back with knees bent. Engage core and
lift glutes and lower back from table. At top of Complete 2 Sets
bridge, extend one leg. Hold for 5 seconds and Perform 3 Times a Week
return to start. Repeat on opposite side. Keep
knees, hips, and shoulders inline. Maintain
neutral spine and breathe throughout exercise.
TABLE PUSH UPS Repeat 10 Times
Hold 1 Second
Perform a push up as shown while leaning on
a table. Keep heels up and weight forward on Complete 3 Sets
the toes. Lower chest towards end of table in a Perform 3 Times a Week
controlled manner and push strongly up to
straighten the arms. Only perform as low as
you are confident pushing back up.
Video # XVK2QDHLK
