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Home Exercise Program: Created by Kiran Mahadik Feb 7th, 2019

This home exercise program created by Kiran Mahadik on February 7th, 2019 contains 5 exercises to strengthen the hips and legs. The exercises are: 1) hip abduction in sidelying position, 2) prone hip extension, 3) sidelying clamshell, 4) wall squats, and 5) bridging. Each exercise lists repetitions, hold time, sets, and recommended daily performance of 1 set.

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amar rao
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323 views2 pages

Home Exercise Program: Created by Kiran Mahadik Feb 7th, 2019

This home exercise program created by Kiran Mahadik on February 7th, 2019 contains 5 exercises to strengthen the hips and legs. The exercises are: 1) hip abduction in sidelying position, 2) prone hip extension, 3) sidelying clamshell, 4) wall squats, and 5) bridging. Each exercise lists repetitions, hold time, sets, and recommended daily performance of 1 set.

Uploaded by

amar rao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Home Exercise Program

YOUR HOME PROGRAM


Created by kiran Mahadik Feb 7th, 2019
View at "my-exercise-code.com" using code: 22YVTTP

Total 5

HIP ABDUCTION - SIDELYING Repeat 1 Time


Hold 1 Second
While lying on your side, slowly raise up your
Complete 1 Set
top leg to the side. Keep your knee straight
and maintain your toes pointed forward the Perform 1 Time(s) a Day
entire time. Keep your leg in-line with your
body.

The bottom leg can be bent to stabilize your


body.

PRONE HIP EXTENSION Repeat 1 Time


Hold 1 Second
While lying face down with your knee
Complete 1 Set
straight, slowly raise up leg off the ground.
Maintain a straight knee the entire time. Perform 1 Time(s) a Day

SIDELYING CLAMSHELL Repeat 1 Time


Hold 1 Second
While lying on your side with your knees
Complete 1 Set
bent, draw up the top knee while keeping
contact of your feet together. Perform 1 Time(s) a Day

Do not let your pelvis roll back during the


lifting movement.

Powered by HEP2go.com Created By kiran Mahadik Feb 7th, 2019 - Page 1 of 2


WALL SQUATS Repeat 1 Time
Hold 1 Second
Leaning up against a wall or closed door on
Complete 1 Set
your back, slide your body downward and
then return back to upright position. Perform 1 Time(s) a Day

A door was used here because it was


smoother and had less friction than the wall.

Knees should bend in line with the 2nd toe


and not pass the front of the foot.

BRIDGING Repeat 1 Time


Hold 1 Second
While lying on your back with knees bent,
Complete 1 Set
tighten your lower abdominals, squeeze your
buttocks and then raise your buttocks off the Perform 1 Time(s) a Day
floor/bed as creating a "Bridge" with your
body. Hold and then lower yourself and
repeat.

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