Cornerstone Physio - Markham CHOPS
5051 Hwy 7, Unit 5
Client Client ID
Markham , ON
L3R 1N3 CHOPS P 84813516
905-209-6830 Online access
login.wibbi.com
Notes :
**PLEASE READ**- Lie on your back and breathe slowly. Heart rate should be resting heart rate + 20 bpm. If it goes higher than that, you need a longer
break. Or avoid doing all exercises listed.
- Take breaks between sets and different exercises to make sure your heart rate is not getting too high.
- Ensure you have turned on activity/workout on your exercise when performing these exercises and please note on your excel file in the notes section which
days you have done these exercises. You can also make a note in the heart watch app on the days these were performed if you are using an apple watch.
1 Glute bridge
Sets: 3 Reps: 8-10 Hold: 10 seconds
Lay with knees bent up and hip distance apart, feet flat on the
floor and hands down at your sides. Try to keep your shoulders
relaxed and away from your ears.
- Squeeze together gluteal (buttock) muscles and slowly lift your
buttocks off the surface. Do NOT arch your back! Shoulder blade
area should stay on the floor and belly muscles squeezing tight
(to protect your low back)
- Try to count out loud to 10 to make sure you are breathing
- To make this harder: Place a pillow/cushion under your feet.
2 Straight Leg Raise
Sets: 3 Reps: 8-10 Hold: 5 seconds
Lay on your back with 1 knee bent and the other one straight
(Picture F)
- On the straight leg: Squeeze the thigh muscle to make the knee
straight. Then lift the leg up slowly until it gets near the height of
the other knee.
- Hold it 5 seconds and then slowly lower it back down
- The goal is to keep the hips on the floor and the knee you are
lifting straight
- To make this harder: Try it propped on your arms or try it with a
weight strapped around your ankle
Prepared by Vaidei Patel | Sep 7, 2023 Page 1 of 2
© Physiotec 1996-2023. All rights reserved
Cornerstone Physio - Markham CHOPS
5051 Hwy 7, Unit 5
Client Client ID
Markham , ON
L3R 1N3 CHOPS P 84813516
905-209-6830 Online access
login.wibbi.com
3 Hip abduction
Sets: 3 Reps: 8-10
Lay on your side with bottom knee slightly bent and the top leg
straight. The top leg should be in line with the body and not
coming in front of
the body (Picture I)
- Slowly lift the top leg up 8-12", hold for 1 second and then slowly
lower down without turning or twisting your body
Prepared by Vaidei Patel | Sep 7, 2023 Page 2 of 2
© Physiotec 1996-2023. All rights reserved
