This page contains some more variations of different exercises you can do as an addition to your normal workout or as rehab for different injuries
A great little exercise for knee extension and quad activation. Useful for knee rehab and quads strengthening
Tougher than it looks. A great one for knee and hip rehab. This one can also be done if you have an ankle injury or are in a cast (added extra weight!!!)
A great exercise for ankle, knee and hip rehab. Think about the tripod through your foot - ball of big toe, ball of little toe and heel. Keep the knee at hip height and concentrate on stability through the hips. Try all three and let me know how you get on!
Weighted ankle strengthening. So start off with a light weight strapped to the bottom of your foot or use an actual ankle weight.
Concentrate on try to make the moves slow and controlled both up and down. Try to keep your knee straight throughout the move (no cheating)
A cheeky little routine for working on rehab or ankle, knee and hip injuries as well as improving your balance!
Single leg balance, single leg taps downs, single leg superman’s, RFE’s, single leg alphabet
So this section is showing videos that will work your abs, lower back, and torso in general as well as exercises that are great for rehabbing a painful, stiff or achy lower back.
One of my favourite lower back exercises for rehabbing a lower back, increasing confidence in the lower back and getting the back all lovely and warmed up!
Start off with a dowel and roll down, leading with the crown of the head, rolling through the spine until your hands reach beyond your feet (a cheeky little knee bend is okay)
Come back up, roll through the lower back, ensuring you tuck the tail bone and engage the abs, letting your head be the last thing to come up
Avoid flattening your back at any point
Once you're happy with the move and under supervision start to add some light weight.
Okay so sit ups get a lot of bad press but I personally really enjoy them and find that they are very functional (weird I know).
Ive added in a a V-Sit hold as well which can be modified as needed. To modify bend you knees or just do a straight leg hold.
These are both great exercises for higher level hip and lower back rehab or just as a general core exercise
A good workout for your abs and shoulders with the toe to bar exercise.
Make sure your fully warmed up first and using an over hand grip bring your legs up towards the bar whilst pushing back slightly with your shoulders.