Exercise #1: Lateral Walk

How to Perform:

• • 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:

• • • 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.

Exercise #3: Hip Abduction

How to Perform:

• • • 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.

Exercise #4: Hip Extension

How to Perform:

• • • 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.

Exercise #5: Hip Flexion

How to Perform:

• • • 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.

Exercise #6: Clam Shells

How to Perform:

• • • 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.

Exercise #7: Fire Hydrants

How to Perform:

• • • 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.

 

Source: Stack.com