Home Exercise Program

YOUR HOME PROGRAM

Created by Dobrescu Cristian Mar 26th, 2017
View at "www.my-exercise-code.com" using code: 5NNKPPA

Total 18

QUAD SET Repeat 10 Times

Hold 10 Seconds
Tighten your top thigh muscle as you attempt to
Complete 1 Set
press the back of your knee downward towards
the table. Perform 1 Time(s) a Day

VMO biased quad set Repeat 10 Times

Hold 10 Seconds
Rotate your leg slightly to the outside and tighten
your quadricep muscle. Try to press your knee
down toward the table.

STRAIGHT LEG RAISE 2 - SLR Repeat 10 Times

Hold 10 Seconds
While lying or sitting, raise up your leg with a
Complete 1 Set
straight knee. Keep both knees straight the entire
time. Perform 1 Time(s) a Day

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 STRAIGHT LEG RAISE - SLR EXTERNAL Repeat 10 Times
ROTATION Hold 10 Seconds
Complete 1 Set
While lying or sitting, raise up your leg with a
straight knee and your toes pointed outward. Perform 1 Time(s) a Day

BALL SQUEEZE - SUPINE Repeat 10 Times

Hold 10 Seconds
While lying on your back, place a ball between
Complete 1 Set
your knees. Squeeze the ball with your knees and
hold. Perform 1 Time(s) a Day

PRONE QUAD SET Repeat 10 Times

Hold 10 Seconds
While lying on your stomach, place your toes on
Complete 1 Set
the ground/table. Next, straighten your knee so
that the back of the knee rises up and hold this Perform 1 Time(s) a Day
position.

ELASTIC BAND - SIDELYING ABDUCTION Repeat 10 Times

Hold 1 Second
While lying on your side with an elastic band
Complete 1 Set
looped around your ankles, lift the top leg
upwards. Perform 1 Time(s) a Day

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 SUPINE HIP ABDUCTION - ELASTIC BAND Repeat 10 Times
CLAMS Hold 1 Second
Complete 1 Set
Lie down on your back with your knees bent.
Place an elastic band around your knees and Perform 1 Time(s) a Day
then draw your knees apart.

ELASTIC BAND - HIP EXTERNAL ROTATION Repeat 10 Times

Hold 1 Second
Start with an elastic band attached at your ankle
Complete 1 Set
from the side.
Perform 1 Time(s) a Day
Next, pull towards your other leg while keeping
your thigh from moving across the table.

TERMINAL KNEE EXTENSION - TKE Repeat 10 Times

Hold 10 Seconds
Start in a standing position with an elastic band
Complete 1 Set
attached above your knee. This knee should be
partially bent with your toes touching the ground. Perform 1 Time(s) a Day

Next, move your knee back towards a

straightened position so that your heel touches
the floor.

ELASTIC BAND LATERAL WALKS Repeat 1 Time

Hold 1 Second
With an elastic band around both ankles, walk to
Complete 1 Set
the side while keeping your feet spread apart.
Keep your knees bent the entire time. Perform 1 Time(s) a Day

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 Squat Circuit 1 Hold 30 Seconds
Complete 1 Set
Sit against the wall and hold the position. Legs
Perform 1 Time(s) a Day
should be about 90 degrees from the floor.

HAMSTRING STRETCH - SUPINE Repeat 5 Times

Hold 15 Seconds
While lying on your back, raise up your leg and
Complete 1 Set
hold the back of your knee until a stretch is felt.
Perform 1 Time(s) a Day

V sit stretch Repeat 5 Times

Hold 15 Seconds
Sit with erect posture. Spread legs apart as far
Complete 1 Set
as possible while keeping hips in a neutral (toes
upward) position Perform 1 Time(s) a Day

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 PIRIFORMIS STRETCH - LONG SIT Repeat 5 Times
Hold 15 Seconds
Sit with one knee straight and the other bent and
Complete 1 Set
placed over the opposite knee.
Perform 1 Time(s) a Day
Then gentle turn your body towards the bend
knee side.

STANDING ILIOTIBIAL BAND STRETCH Repeat 5 Times

SUPPORTED - ITB Hold 15 Seconds
Complete 1 Set
In a standing position, cross the affected leg
behind your unaffected leg. Perform 1 Time(s) a Day

Next, lean forward and towards the unaffected

side while using your arm for balance support.

QUAD STRETCH - STANDING Repeat 5 Times

Hold 15 Seconds
While in a standing position, bend your knee back
Complete 1 Set
behind and hold your ankle/foot.
Perform 1 Time(s) a Day
Next, gently pull your knee into a more bent
position.

STANDING CALF STRETCH - GASTROC Repeat 5 Times

Hold 15 Seconds
While standing and leaning against a wall, place
Complete 1 Set
one foot back behind you and bend the front knee
until a gentle stretch is felt on the back of the Perform 1 Time(s) a Day
lower leg.

Your back knee should be straight the entire time.

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