Thursday

Sidelying Clam with band.
Keep pelvis stacked.
Hold up position 10 seconds.
Rest 10 seconds.
Repeat 10 times.

Bridge with band.
Open knees against band, then bridge up. Toes up.
Hold 10 seconds. Rest 10 seconds. Repeat 10 times.
Progress to 20, 30 and 60 second holds for 6, 4, and 3 sets, respectively.

 Sidelying hip abduction. FORM! Note the pelvis is facing downward toward floor, while the leg is rotated outward and is positioned slightly behind you. You should not be able to see your leg. You won't go as high or be able to do as many, but if done incorrectly, not targeting the gluteus medius and the tensor fascia latae. Begin with 3 X 1 minute hold with 30 second rest between sets. Add ankle weight as tolerated and move from top to middle of range until fatigue.

 Hamstring strength and flexibility. Begin with body weight only. Slowly move from position 1 to 3 and back. BALANCE! If needed stand close to wall for balance, but only use as needed. Do 3 reps on each side very slowly. It should take 10-20 seconds per rep. As your balance improves, place a weight on the floor and pick it up, place it back down and stand up without weight. This is 1 rep. Increase to 10 reps with weight as tolerated.

 Standing with band around both ankles. You can figure 8 the band or may have to stand on it and loop around free ankle. Keep body upright and still. As your leg rises, you should look like you are still on two feet; upright and stable. Move from start to finish and back to start SLOWLY, taking about 4-6 seconds. Repeat 10 times on each side. Keep abdomen engaged; belly button in to spine.

 This is the reverse of the above exercise. Also slowly in execution to maintain upright, stable balance. Don't tip forward for this one. Do 10 on each side. FORM!

Plank with alternating leg. Assume the forearm plank position. Tuck your belly inward and tighten your buttocks firmly prior to lifting one leg up (not too high!) Slowly lower it and alternate to the other leg. Repeat this for 20 seconds. Rest for an equal amount of time and repeat 6 times. Progress to 30, 45, and 60 seconds as you get stronger for 4, 3 and 2 sets, respectively.