Your exercise plan
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*Each person will require a different dose of exercise to achieve optimal results. We recommend working with an experienced clinician to help individualise the exercises to your needs and capabilities. The exercise dose parameters are merely a guide, and should not be considered medical advice:
Weighted Squat
Sets
2-3
Reps
8-10
Rest
90 secs
Frequency
1-2 times per week
Weight
Something that feels moderately challenging
Walking Lunge
Sets
2-3
Reps
5-8 each side
Rest
90 secs
Frequency
1-2 times per week
Weight
Something that feels moderately challenging
Leg Extension
Sets
2-3
Reps
8-10
Rest
60 secs
Frequency
1-2 times a week
Weight
Something that feels moderately challenging
Weighted Deadlift
Sets
2-3
Reps
8-10
Rest
90 secs
Frequency
1-2 times per week
Weight
Something that feels moderately challenging
Single Leg Press
Sets
2-3
Reps
6-8 each side
Rest
60 secs
Frequency
1-2 times a week
Weight
Something that feels moderately challenging
Hamstring Curl
Sets
2-3
Reps
8-10
Rest
60 secs
Frequency
1-2 times a week
Weight
Something that feels moderately challenging
Single Leg Weighted Calf Raise
Sets
2-3
Reps
6-10
Rest
60 secs
Frequency
1-2 times a week
Weight
Something that feels moderately challenging
Running, Hiking & Cycling
Sets
every 1-2 days