Exercise #1: Lateral Walk
How to Perform:
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- Wrap a Thera-Band around both ankles.
- Get into a partial squat position.
- Shuffle laterally or walk 20 steps, making sure to look forward with your back straight and your toes facing forward.
- Once you reach 20 steps, stop and walk laterally or shuffle back in the other direction until you reach your starting point. That completes one set.
- Perform four continuous sets without stopping.
Exercise #2: Monster Walks
How to Perform:
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- Wrap a Thera-Band around both ankles.
- Get into a partial squat position.
- Walk forward like you were skating, bringing each leg forward at a slight diagonal angle.
- Once you reach 20 steps, stop, turn around and repeat.
- Perform four continuous sets without stopping.
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Exercise #3: Hip Abduction
How to Perform:
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- Wrap a Thera-Band around both ankles.
- Stand with both legs straight and grasp a bar or chair with both hands for balance.
- Keeping one leg stationary, lift the other leg straight out to the side in a slow and controlled motion.
- Perform 30 repetitions, stop and repeat with the other leg.
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Exercise #4: Hip Extension
How to Perform:
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- Wrap a Thera-Band around both ankles.
- Stand with both legs straight and grasp a bar or chair with both hands for balance.
- Keeping one leg stationary, lift the other leg straight back behind you in a slow and controlled motion.
- Perform 30 repetitions, stop and repeat with the other leg.
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Exercise #5: Hip Flexion
How to Perform:
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- Wrap a Thera-Band around both ankles.
- Stand with both legs straight and grasp a bar or chair with both hands for balance.
- Keeping one leg stationary, lift the other leg straight up in front of you, bending your knee in a slow and controlled motion.
- Perform 30 repetitions, stop and repeat with the other leg.
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Exercise #6: Clam Shells
How to Perform:
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- Wrap a Thera-Band around both legs just above the knees.
- Lie down on your side with your knees together, bent at 45 degrees.
- Keeping your feet together and your torso internally rotated, lift one knee up and away from the other in a slow and controlled motion.
- Perform 30 repetitions and repeat on the other side.
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Exercise #7: Fire Hydrants
How to Perform:
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- Wrap a Thera-Band around both legs just above the knees.
- Get on all fours with your hands flat on the ground.
- Keeping one knee on the ground, lift the other bent knee to the side in a slow and controlled motion.
- Keep your core tight and do not over-arch your back.
- Perform 1×30 for each leg.
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Source: Stack.com