Home Exercise Program

YOUR HOME PROGRAM

Created by David Watson, DPT Jan 19th, 2015

View at "www.my-exercise-code.com" using code: BS36UW3

Total 14

Medial Eccentric Step Down

Balance on your affected leg on a 4,6,or 8 inch
step, and tap your unaffected heel to the ground.
Try and keep knee lined up with second and third
toes, do not let your knee track medially and do
not let your knee bend forward beyond your toes.
Use a stick in front of your toes for tactile cue if
needed.

ELASTIC BAND LATERAL WALKS - PROXIMAL

With an elastic band around your thighs, take
steps to the side while keeping your feet spread
apart. Keep your knees bent the entire time.

ELASTIC BAND FORWARD WALKS MONSTER WALK

With an elastic band around both ankles, walk
forward while keeping your feet spread apart.
Keep your knees bent the entire time.

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Repeat
Hold
Complete
Perform

10 Times
3 Seconds
3 Sets
4 Time(s) a Week

Repeat
3 Times
Complete 1 Set
Perform
4 Time(s) a Week

Repeat
3 Times
Complete 1 Set
Perform
4 Time(s) a Week

Jan 19th, 2015 - Page 1 of 4

BOSU - SINGLE LEG STANCE

Stand on a Bosu Ball with one leg and maintain
your balance.

Repeat
Hold
Complete
Perform

10 Times
10 Seconds
1 Set
4 Time(s) a Week

Repeat
Hold
Complete
Perform

10 Times
3 Seconds
3 Sets
4 Time(s) a Week

Repeat
Hold
Complete
Perform

10 Times
3 Seconds
3 Sets
4 Time(s) a Week

Maintain a slightly bent knee on the stance side.

ELASTIC BAND - SIDELYING ABDUCTION

While lying on your side with an elastic band
looped around your ankles, lift the top leg
upwards.

ELASTIC BAND - SIDELYING CLAMWhile lying on your side with your knees bent and
an elastic band wrapped around your knees,
draw up the top knee while keeping contact of
your feet together as shown.
Do not let your pelvis roll back during the lifting
movement.

Running Man
Standing on left leg, bring right leg to 90 degrees
in front of you.

Repeat
10 Times
Complete 3 Sets
Perform
4 Time(s) a Week

Next, extend right leg behind you until you reach

a lunge position keeping weight on left leg.
Keep left leg in straight forward alignment.
Repeat sets on both legs.

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Jan 19th, 2015 - Page 2 of 4

CONE TAPS - SINGLE LEG STANCE UNSTABLE

Complete 3 Sets
Perform
1 Time(s) a Day

Place 5 cones or cups around you as shown.

Balance on an unstable surface such as a foam
pad with a slightly bent knee. Holding a ball,
lower yourself down to tap the top of a cone with
the ball. Return to original position and repeat
touching a different cone. Keep both hands on
the ball the entire time.
Advance exercise with smaller cones/cups and or
faster speed.

Single Leg Squat

Stand with arms extended out in front. Balance
on one leg with opposite leg extended straight leg
forward as high as possible.
Execution
Squat down as far as possible while keeping leg
elevated off of floor. Keep back straight and
supporting knee pointed same direction as foot
supporting. Raise body back up to original
position until knee and hip of supporting leg is
straight. Return and repeat. Continue with
opposite leg. Use a resistance band to force glut
activation and or add unstable surface under the
foot to improve effectiveness and challenge of
exercise.

PLANK
While lying face down, lift your body up on your
elbows and toes. Try and maintain a straight
spine. Do not allow your hips or pelvis on either
side to drop.

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Repeat
Hold
Complete
Perform

10 Times
2 Seconds
3 Sets
4 Time(s) a Week

Repeat
Hold
Complete
Perform

3 Times
30 Seconds
1 Set
1 Time(s) a Day

Jan 19th, 2015 - Page 3 of 4

LATERAL PLANK
While lying on your side, lift your body up on your
elbow and feet. Try and maintain a straight spine.

PLANK LATERAL WITH HIP ABDUCTION

While lying on your side, lift your body up on your
elbow and feet. Next, slowly raise up the top most
leg upwards, then return. Try and maintain a
straight spine the entire time.

Repeat
Hold
Complete
Perform

3 Times
30 Seconds
1 Set
1 Time(s) a Day

Repeat
Hold
Complete
Perform

10 Times
1 Second
3 Sets
4 Time(s) a Week

Repeat
Hold
Complete
Perform

10 Times
2 Seconds
3 Sets
4 Time(s) a Week

Complete from short plank if necessary.

Ball Bridge
On back with heels up on middle of ball knees
slightly bent.
Draw abs in to tilt pelvis back and lift back off
floor.

Bird dog balance

Be on hands and knees, with wrists under
shoulders and knees under hips. Stretch one leg
behind you. If possible reach opposite arm
forward. Maintain a neutral spine. Add resistance
band for difficulty

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Repeat
10 Times
Complete 3 Sets
Perform
4 Time(s) a Week

Jan 19th, 2015 - Page 4 of 4