Your exercise plan
Intermediate
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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:
Single Leg Heel Raise
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging if body weight is too easy
Split Squat Without Support
Sets
2-3
Reps
6-8 each side
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Single Leg Mini Squat
Sets
2-3
Reps
10-12
Rest
60 seconds
Frequency
every 2-3 days
Weight
Something that feels moderately challenging if body weight is too easy
Single Leg Glute Bridge
Sets
2-3
Reps
10-15
Rest
60 secs
Frequency
every 1-2 days
Weighted Sit To Stand
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Deadlift
Sets
2-3
Reps
10-12
Rest
60 secs
Frequency
every 2-3 days
Weight
Something that feels moderately challenging
Walking, Hiking, Cycling
Sets
every 1-2 days