Physio Room
1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 5:00
B1
Knee Pushes
3 x 0:20
B2
Knee Marches
3 x 0:20
B3
Supine OH Raise
3 x 10
B4
Dead Bug Isometrics
3 x 0:20
C1
Hip Flexor Stretch
2 x 1:00
C2
Figure 4 Glute Stretch
2 x 1:00
C3
Seated Hamstring Stretch
2 x 1:00
C4
Thoracic Extension On Foam Roller
2 x 1:00
C5
Side Lying Thoracic Rotation
2 x 1:00
C6
Child's Pose
2 x 1:00
A
Cardio
1 x 5:00
B1
Banded Glute Bridges
3 x 10
B2
Side Lying Leg Raises
2 x 20
B3
Quadruped Donkey Kicks
2 x 20
B4
Banded Lateral Walk
3 x 20
B5
Ice Skaters
3 x 20
B6
Good Mornings
3 x 10
C1
Hip Flexor Stretch
2 x 1:00
C2
Figure 4 Glute Stretch
2 x 1:00
C3
Seated Hamstring Stretch
2 x 1:00
C4
Thoracic Extension On Foam Roller
2 x 1:00
C5
Side Lying Thoracic Rotation
2 x 1:00
C6
Child's Pose
2 x 1:00
A
Cardio
1 x 10:00
B1
Hip Flexor Stretch
2 x 1:00
B2
Figure 4 Glute Stretch
2 x 1:00
B3
Seated Hamstring Stretch
2 x 1:00
B4
Thoracic Extension On Foam Roller
2 x 1:00
B5
Side Lying Thoracic Rotation
2 x 1:00
B6
Child's Pose
2 x 1:00
A
Cardio
1 x 5:00
B1
Knee Pushes
3 x 0:20
B2
Knee Marches
3 x 0:20
B3
Supine OH Raise
3 x 10
B4
Dead Bug Isometrics
3 x 0:20
C1
Hip Flexor Stretch
2 x 1:00
C2
Figure 4 Glute Stretch
2 x 1:00
C3
Seated Hamstring Stretch
2 x 1:00
C4
Thoracic Extension On Foam Roller
2 x 1:00
C5
Side Lying Thoracic Rotation
2 x 1:00
C6
Child's Pose
2 x 1:00
A
Cardio
1 x 5:00
B1
Banded Glute Bridges
3 x 10
B2
Hip Abduction - Side lying
2 x 20
B3
Quadruped Donkey Kicks
2 x 20
B4
Banded Lateral Walk
3 x 20
B5
Ice Skaters
3 x 20
B6
Good Mornings
3 x 10
C1
Hip Flexor Stretch
2 x 1:00
C2
Figure 4 Glute Stretch
2 x 1:00
C3
Seated Hamstring Stretch
2 x 1:00
C4
Thoracic Extension On Foam Roller
2 x 1:00
C5
Side Lying Thoracic Rotation
2 x 1:00
C6
Child's Pose
2 x 1:00
A
Cardio
1 x 5:00
B1
Knee Pushes
3 x 0:20
B2
Knee Marches
3 x 0:20
B3
Supine OH Raise
3 x 10
B4
Dead Bug Isometrics
3 x 0:20
C1
Banded Glute Bridges
3 x 10
C2
Hip Abduction - Side lying
3 x 20
C3
Quadruped Donkey Kicks
3 x 20
C4
Banded Lateral Walk
3 x 20
C5
Ice Skaters
3 x 20
C6
Good Mornings
3 x 10
D1
Hip Flexor Stretch
2 x 1:00
D2
Figure 4 Glute Stretch
2 x 1:00
D3
Seated Hamstring Stretch
2 x 1:00
D4
Thoracic Extension On Foam Roller
2 x 1:00
D5
Side Lying Thoracic Rotation
2 x 1:00
D6
Child's Pose
2 x 1:00
A
Cardio
1 x 10:00
B1
Hip Flexor Stretch
2 x 1:00
B2
Figure 4 Glute Stretch
2 x 1:00
B3
Seated Hamstring Stretch
2 x 1:00
B4
Thoracic Extension On Foam Roller
2 x 1:00
B5
Side Lying Thoracic Rotation
2 x 1:00
B6
Child's Pose
2 x 1:00
