Session A

Weighted Squats

3 x 10-15 reps

Balance on one leg

2 x 30-60 seconds

Single leg glute bridge

2-3 x 10-15 reps

Single Leg Passive Hamstring Stretch

1 x 30-60s each side

Session B

Standing hip circles

1 or 2 x 10 reps forwards, 10 reps backwards

Lunge hover

2 or 3 x 30-60s

Bridge push knees out thing

2 or 3 x until it burns

ER Piriformis Stretch

1 x 60 seconds

Session C

Patrick Step

3 x 8-15 reps

Calf raises on the wall

Single or double leg

2-3 x 12-15 reps

Toe Raises

2-3 x 20-25 reps

Calf stretch

1 x 60s each side

Weighted Sit to stand

Iso Wall sit 70 degrees

Bodyweight Squats

One leg toe touch

Push-Outs (Glute bridge with mini band, push knees out for abductors)

Ball Squeeze (for adductors)

Plank

Clamshell