Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
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Notes :
only do 3-4 exercises per session and rotate for different ones every time
1 Adduction plank, short lever
Sets: 1 Reps: 5 Hold: 30 secs
Start on one elbow/forearm with the top leg on a
chair, knee bent at 90 degrees, and the bottom leg on
the ground as shown in the picture.
Hold the position with the top leg (do not let the hips
drop) and lift the bottom leg up to meet the top leg.
Hold as recommended, then go back down without
touching the ground and repeat.
Do not rotate your pelvis or over arch your lower back
(ie, maintain your trunk/pelvis/knees aligned at all
times).
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 1 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
2 0 ° squeeze and bridge
Sets: 1 Reps: 5 Hold: 30 secs
Start supine with a ball between the ankles and the
legs straight.
Squeeze the ball. Then, engage your glutes and
abdominals by tilting your pelvis posteriorly (lifting
your pubic bone and tucking your buttocks
underneath you at the same time).
Hold for the prescribed time and repeat.
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© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
3 KB 1 arm 1 leg RDL
Sets: 3 Reps: 8 Freq: 2-3x week Rest: 2-3 mins between
sets
Grab a kettlebell with the opposite arm.
On one leg, bend forward at the hip by pushing the
hips back. Keep the spine and neck neutral and hips
leveled and think about driving the free leg's heel
toward the ceiling.
Always keep a slightly flexed knee in the supporting
leg.
The depth of the movement will depend of individual
flexibility.
To go back up, squeeze the glutes hard and pull
yourself with the posterior leg.
Keep the shoulder tight and do not rotate the
upperbody.
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© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
4 Med ball woodchop
Sets: 3 Reps: 8 Freq: 2-3x week Rest: 2-3 mins between
sets
Start in a split stance position, feet shoulder width.
Bring the med ball overhead and lower it toward the
outside of your back knee as you lower yourself.
Do not touch the ground with your knee.
Do not round or rotate the lower back.
Keep the front heel on the ground at all times.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 4 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
5 Squat with mini-band
Sets: 3 Reps: 8 Freq: 1-2x week
Stand with your feet facing forward at hip width.
Tie an elastic around your knees, just below them.
The band should be taut and applying a tension that
pulls the knee inward.
Lower your body to a squat position by pushing your
hips backward and bending your knees while keeping
your back neutral.
Squeeze your buttocks to resist the pull of the band
and keep your knee caps aligned with the center of
your feet (second toe). Do not let the band pull your
knees inward.
Return to the standing position and repeat.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 5 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
6 Side plank with trunk rotation
Reps: 5 Hold: 1 min Rest: 1 min between sets
Lie on the side with the elbow positioned under the
shoulder.
Prop yourself on the elbow to go into a side plank
position.
Lift the dumbbell toward the ceiling, then rotate your
arm underneath your body as far as possible.
Bring the dumbbell back overhead and repeat.
Do not lower the hips as you rotate.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 6 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
7 Stretching in extension
Start crouched one foot in front of the other, hands
flat on the ground at 10 cm (4 inches) of the front
foot.
Keeps your hands flat on the floor then extend both
legs.
First, try to put both heels down on the ground and
then try to extend your legs.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 7 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
8 Isometric hip abduction, squat
Sets: 2 Reps: 10 Hold: 10
Stand on one leg beside a wall with the other leg bent
and touching the wall.Have the support foot facing
forward and your knee cap aligned with your second
toe by activating your buttock muscle to externally
rotate the supporting leg.Push your other knee
against the wall while you slightly squat down on the
supporting leg, keeping the knee cap aligned with
your second toe at all times.Relax and repeat.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 8 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
9 Abduction isometric
Sets: 2 Reps: 10 Hold: 10
Lie on a bed or a firm surface and loop a belt around
your thighs above the knees and push out against the
belt.
Hold for the recommended time.
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© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
10 Ball squeeze
Sets: 2 Reps: 10 Hold: 10
Lie on your back with your knees bent to 90 degrees.
Place a ball between your knees with your feet in line
with your knees.
Squeeze the ball by squeezing your knees together.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 10 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
11 TRX inverted row
Sets: 3 Reps: 8
Start with the hands on the suspension trainer and
feet on the ground.
Pull yourself up, squeezing the shoulder blades as
you pull.
Make sure to brace your abdominals and move
yourself in one block so your pelvis is in line with the
rest of your body at all times.
Adjust the height of the suspension trainer
accordingly: the longer it is, the harder it will get.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 11 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
12 Piriformis stretch
Sets: 3 Reps: 8 Freq: 2-3x day
Sit down in a chair and cross your right leg over your
left by placing the outside of your ankle over your
opposite knee.
Now lean forward toward your ankle and knee.
Hold the position for the recommended time and
repeat on the other side.
Repeat as recommended.
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© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
13 Plank with hip extension
Sets: 2 Reps: 10 Hold: 5
Lie on your stomach, propped up on your hands with
your chin tucked in and feet together.
Lift up your pelvis creating a straight line with your
body.
Lift one leg up, keeping it straight without arching the
back.
Lower the leg and repeat with the opposite leg.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 13 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
14 Side bridge+hip abduction
Sets: 1 Reps: 5 Hold: 30 secs
Lie on your side, bend your knees to 90 degrees and
place your legs in line with your body.
Place your elbow on the floor right underneath the
shoulder.
Lift the pelvis from the floor and extend the top leg.
Lift your leg as high as possible.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 14 of 15
© Wibbi 1996-2024. All rights reserved
Miguel Cardoso Lower Limb exercises
07479356535
Client ID
87492419
Online access
login.wibbi.com
15 Superman strengthening
Sets: 2 Reps: 10 Hold: 5
Lie on your stomach with the arms and legs stretched
out, making your body as long as possible.
Lift your arms and legs off the floor and reach forward
with your arms and backward with your legs.
Hold the position for a few moments, relax and
repeat.
Prepared by 77242 | [email protected] | Jul 6, 2022 Page 15 of 15
© Wibbi 1996-2024. All rights reserved
