1L 1 Arm Overhead Dumbbell Press

Stability Ball Straight Arm Plank with Reverse Marching

Cable Seated Overhead Shoulder Press

Standing Barbell Bicep Curl Palm Out (Inside Grip)

1.) Start by standing with your feet hip distance apart with your knees slightly bent and your chest out, back straight, and elbows to your side. 2.) With the palms of your hands facing away from you and only 6” apart from each other (inside grip position) slowly lift the barbell as high as you can while […]

Smith Bar Inside Push Up 1L

Side Plank (Pulse Movement)

1.)Lie on your left side with your knees straight. 2.)Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you trying to flex as hard as possible. 3.)Raise your hips until your body forms a straight line from […]

Lying Hip Abduction

Lie on your side with your injured leg on top and the bottom leg bent to provide support. Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked. Hold this position for 5 seconds. Slowly lower your leg and relax it for 2 seconds. Repeat. 

Lying Hip Adduction

Lie down on the floor on the side of your injured leg with both legs straight. Cross the uninjured leg in front of the injured leg. Raise the injured leg 6 to 8 inches off the floor. Hold this position for 5 seconds. Lower your leg and rest for 2 seconds. Repeat. 

Cable Supine Leg Press

Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent. Tighten the thigh muscle of your affected leg and bring your knee toward your chest. Flex your foot and slowly straighten your leg directly in front of […]

Straight Leg Glute Leg Raise (Prone)

Lie on the floor on your stomach with your legs straight. Rest your head on your arms. Tighten your gluteus and hamstring muscles of the affected leg and raise the leg toward the ceiling as high as you can. Hold this position for 5 seconds. Lower your leg and rest it for 2 seconds. Repeat.