1. Dead Bug
Sets: 1
Reps: 5
Hold: 1 min
Frequency: 1-2 times per week
2. Dead Bug - Shoulder Flexion + Hip Extension
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Bridge + LE Stabilization (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 20 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Clamshell | Bilateral (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Front Plank | Hands and Feet
Sets: 1 set
Reps: 4
Hold: 30 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
6. Side Plank | Forearm and Knee
Sets: 2 sets total (one set for each side)
Reps: 4x on one side & 4x on other side
Hold: 30 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week
7. Four Point + Arm and Leg Raise
Sets: 2 sets
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Dead Bug
Sets: 1
Reps: 5
Hold: 1 min
Frequency: 1-2 times per week
Preparation:
- Lie flat on back
Execution:
- Raise arms straight in front of you
- Raise knees up as shown
2. Dead Bug -Shoulder Flexion +Hip Extension
Sets: 2
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Lie flat on back
Execution:
- Raise arms straight in front of you
- Raise knees up as shown
- Lower arm and OPPOSITE leg down towards the floor
3. Bridge +LE Stabilization(Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 20 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Lie flat on your back
- Bend knees with your feet flaton the floor
- Put a resistive band around your knees
Execution:
- Push your knees out against the belt around your legs
- Lift your hips up in the air to make a bridge
- Lower down in a controlled manner
4. Clamshell | Bilateral(Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Knees bent, band at knees
Execution:
- Pull knees apart against the band
- Keep feet together
- Return to middle with control
5. Front Plank| Hands and Feet
Sets: 1 set
Reps: 4
Hold: 30 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Lie flat on the floor
Execution:
- Rise up on hands and feet, holding your body flat as a plank
- Start at 30 second holds and if you are able complete 30 seconds without any difficulty, increase hold time to 60 seconds
6. Side Plank | Forearm and Knee
Sets: 2 sets total (one set for each side)
Reps: 4x on one side & 4x on other side
Hold: 30 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Position yourself on your side as shown
- Bend your knees behind you to 90°
Execution:
- Push up onto your elbow and lift hips off the floor
- Start at 30 second holds and if you are able complete 30 seconds without any difficulty, increase hold time to 60 seconds
7. Four Point+ Arm and Leg Raise
Sets: 2 sets
Reps: 10
Hold: 5 seconds at end-range
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Start on hands and knees, hips and shoulders at 90°
Execution:
- Lift one arm straight out in front
- At the same time, lift opposite leg straight back