Prepared By: Ashleigh Finn

MedSport

Home Exercise Program

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Access Code: EEZZ7YTB

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By Accessing Online You Can

View your exercise videos Learn about your condition Track your progress

Interactive HD videos guide Gain a deeper understanding Keep track of your activity
you with easy to follow of your condition and the and progress throughout
instructions. road to health recovery. treatment and post care.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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Prepared By: Ashleigh Finn

MedSport

Half Kneeling Hip Flexor Stretch

SETS: 3 HOLD: 30 DAILY: 1 WEEKLY: 7

Exercise Exercise
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Setup
Begin in a half kneeling position with one knee bent in front of your body.
Movement
Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip.
Tip
Make sure to keep your hips facing forward and back straight during the exercise.

Half Kneeling Hip Flexor Stretch with Sidebend

SETS: 3 HOLD: 30 DAILY: 1 WEEKLY: 7

Exercise Exercise
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Setup
Begin in a half kneeling position with one knee bent in front of your body.
Movement
Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. Maintaining this position, slowly raise your opposite
arm overhead and lean your torso to the side of your front knee. Hold this position, then relax and repeat.
Tip
Make sure to maintain your balance and keep your movements slow and controlled during the stretch.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

Login: www.medbridgego.com • Access Code: EEZZ7YTB • Date printed: 08/23/2022 Page 2

Dynamic Warm Up Lunge Stretch
REPS: 10 SETS: 3 HOLD: 2-3 DAILY: 1
WEEKLY: 7

Exercise Exercise Exercise

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Setup
Begin in a standing upright position.
Movement
Take one large step forward into a deep runner's stretch with both hands on the floor. Place your forearm on the floor between your forward
leg and opposite hand and hold. Then return your hand to the outside of your foot, straighten both legs, and hold. Slowly stand up onto your
forward leg and bring your other foot forward to repeat the exercise on the other side.
Tip
Make sure to perform these movements slowly and maintain your balance during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

Login: www.medbridgego.com • Access Code: EEZZ7YTB • Date printed: 08/23/2022 Page 3

Marching with Resistance
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7

Exercise Exercise
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Setup
Begin in a standing upright position with a resistance band looped around your feet.
Movement
Bend your arms at 90 degree angles, then lift one leg to a 90 degree angle, moving your opposite arm forward in a march position. Return to
the starting position and repeat.
Tip
Make sure to keep your back straight and maintain your balance during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

Login: www.medbridgego.com • Access Code: EEZZ7YTB • Date printed: 08/23/2022 Page 4

Marching Bridge
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7

Exercise Exercise Exercise

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Setup
Begin lying on your back with your arms laying straight to your sides, knees bent, and feet flat on the ground.
Add Band
Movement
Tighten your abdominals and slowly lift your hips off the floor into a bridge position. Lift one leg off the ground, keeping your knee bent. Lower
it back down and repeat, alternating between each leg.
Tip
Make sure to keep your back straight throughout the exercise and your arms flat on the floor.

Clamshell with Resistance

REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7

Exercise Exercise
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Setup
Begin by lying on your side with your knees bent 90 degrees, hips and shoulders stacked, and a resistance loop secured around your legs.
Movement
Raise your top knee away from the bottom one, then slowly return to the starting position.
Tip
Make sure not to roll your hips forward or backward during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

Login: www.medbridgego.com • Access Code: EEZZ7YTB • Date printed: 08/23/2022 Page 5

Deadlift with Resistance
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7

Exercise Exercise
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Setup
Begin in a standing upright position with holding both ends of a resistance band that is anchored under your feet.
Movement
Bend at your hips and knees, lowering your arms toward the ground, then stand back up, engaging your back and thigh muscles and pulling
up on the resistance band with your arms straight.
Tip
Make sure to keep your abdominals tight and back straight during the exercise.

Runner's Lunge
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7

Exercise Exercise Exercise

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Setup
Begin in a standing upright position.
Movement
Slowly fall forward, stepping one foot into a lunge position, then drive your back leg up to the march position. Return to the starting position
and repeat.
Tip
Make sure to keep trunk upright and keep your movements controlled during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

Login: www.medbridgego.com • Access Code: EEZZ7YTB • Date printed: 08/23/2022 Page 6