Flexibility, 3 repetitions (30 s) | Resistance, 30 repetitions |
Quadriceps | Single leg squat |
Hamstrings | Calf raises, single leg |
Hip flexors | Theraband, leg curls |
Tensor fascia latae | Theraband, leg extensions |
Hip adductors | Theraband, leg squats |
Calf | Abdominal curl ups |
Balance, 3 repetitions (10 s) | Side bridging, straight knees |
Single leg balance | Forward/lateral/diagonal lunges |
Single leg balance, flexed knee | Single leg hip hike |
Single leg balance perturbations | Forward lean hip rotations |