Glutes Exericses

The following are rehabilitation exercises to help me recover faster and prevent re-injury. 
(1) Pelvic Tilt: 12*2
(2)Level 3 - Alternate leg Level 3: 12*2
(3)Point Kneeling TAB's Setting with Leg Raise : 12*2
(4) Single Leg Stance: 30 seconds *5
(5)Fire Hydrants with Band - Advanced:10*2
(6) Elevated Bridge: 12*3
(7) Single Leg Bridge:10*2
(8) Single Leg Dead Lift
(9) Side Plank Clam : 10*2
(10) Side Plank with Leg Raise- Intermediate: 10*2
(11-1) Reverse Lunge - Body Weight:12*2
(11-2) Reverse Lunge off Step - Dumbbells: 12*2
(12)Toe taps: 12*3
Keep core engaged. Gently alternate toe tapping.
(13)Single leg stretch: 
Slowly send one leg at a time out and hover. Ensure to work from the abdomen.

sandy-lien-glute-plan-25022020__1_.pdf
File Size:	367 kb
File Type:	pdf

Download File

---