URL: https://library.theprehabguys.com/patient-portal/?
playlist=USYWBTYG
NOTES:
STEP 1 STEP 2 JUMP ROPE
SETS: 3 REPS: 30 SEC
HOW: Start by holding a jump rope with each hand. While stay stiff and rigid throughout your
entire body with a soft bend in your knees, begin jump roping by moving your hands forward while
jumping over the rope as you go.
FEEL: This should feel like a cardio workout – getting your heart rate up along with a lower body
workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss
stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side.
STEP 1 STEP 2 SINGLE LEG JUMP ROPE
SIDE: BOTH SETS: 3 REPS: 15
HOW: Start by holding a jump rope with each hand balanced on one leg. While staying stiff and
rigid throughout your entire body with a soft bend in your knees, begin jump roping by moving your
hands forward while jumping over the rope as you go. Keep your opposite leg elevated for the
entirety of this exercise.
FEEL: This should feel like a cardio workout – getting your heart rate up along with a lower-body
workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss
stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side.
Avoid allowing your elevated leg to push against your stable leg or touch the floor.
STEP 1 STEP 2 PUSH UP - ON KNEES
SETS: 3 REPS: 12
HOW: Start on your hands and your knees, have your hands positioned under your shoulders. To
begin the exercise, assume a modified high plank position, while keeping your body straight lower
your chest down towards the ground as far as you can, push up to the starting position and
repeat.
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should
also feel your core and your glutes/quads working to maintain a straight body from your knees to
the back of your head.
COMPENSATION: Keep your body in a straight line, don’t hike your hips high in the air or let your
butt sag to the ground. Stay evenly balanced through both arms as you lower down and push up.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 JUMP ROPE
SETS: 3 REPS: 30 SEC
HOW: Start by holding a jump rope with each hand. While stay stiff and rigid throughout your
entire body with a soft bend in your knees, begin jump roping by moving your hands forward while
jumping over the rope as you go.
FEEL: This should feel like a cardio workout – getting your heart rate up along with a lower body
workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss
stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side.
STEP 1 STEP 2 ALTERNATE SINGLE LEG JUMP ROPE
SETS: 3 REPS: 20
HOW: Start by holding a jump rope with each hand, while balancing on one leg. Begin jumping
rope while switching which leg you bounce off of, the opposite leg will move in front of you to allow
the rope to clear. Stay stiff and rigid throughout your entire body with a soft bend in your knees.
FEEL: This should feel like a cardio workout – getting your heart rate up along with a lower-body
workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss
stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side.
STEP 1 STEP 2 JUMP ROPE
SETS: 3 REPS: 30 SEC
HOW: Start by holding a jump rope with each hand. While stay stiff and rigid throughout your
entire body with a soft bend in your knees, begin jump roping by moving your hands forward while
jumping over the rope as you go.
FEEL: This should feel like a cardio workout – getting your heart rate up along with a lower body
workout, especially your calves and quads.
COMPENSATION: Focus on quality landing each time, do not excessively bounce or loss
stiffness in your lower body. Do not let your knees buckle in or your upper body lean side to side.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
STEP 1 STEP 2 PUSH UP - BASIC
SETS: 6 REPS: 6
HOW: Start on your hands and your feet, have your hands positioned under your shoulders. To
begin the exercise, assume a high plank position, while keeping your body straight lower your
chest down towards the ground as far as you can, push up to the starting position and repeat.
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should
also feel your core and your glutes/quads working to maintain a straight body from your heels to
the back of your head.
COMPENSATION: Keep your body in a straight line, don’t hike your hips high in the air or let your
butt sag to the ground. Stay evenly balanced through both arms as you lower down and push up.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing
exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
