Workouts

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Single-leg glute bridge — 2 × 10 each leg
• Single-leg squat — 2 × 10 each leg

2–4 sets · 8–12 reps per exercise

1. Single-leg press
2. Barbell Romanian deadlift
3. Cable woodchops
4. Psoas march

Rest 60 seconds between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Banded reverse fly — 2 × 15
• Push-ups or half push-ups — 2 × 10 · 3-second tempo

2–4 sets · 8–12 reps per exercise

1. Barbell bench press
2. Cable lat pulldown
3. Dumbbell low incline alternate press
4. Kettlebell single-arm row

Rest 60 seconds between sets.

Make it yours. Choose 2–4 sets and a suitable load for your experience and ability.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Mini band raises — 2 × 10
• Banded external rotations — 2 × 10

2–4 sets · 8–12 reps per exercise

1. Dumbbell seated overhead press
2. Dumbbell bicep incline curls
3. Dumbbell lateral raises
4. Dumbbell lying tricep extensions

Rest 60 seconds between sets.

Make it yours. Choose 2–4 sets and a suitable load for your experience and ability.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Single-Leg Glute Bridge — 2 × 10 each leg
• Single-Leg Squat — 2 × 10 each leg

2–4 sets · 8–12 reps

1. Barbell Pause Squat — 60% 10RM — 2-second pause
2. Dumbbell Walking Lunge
3. Boxer’s Crunch
4. Medicine Ball V-Sit Twist

Rest 60 seconds between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Banded reverse fly — 2 × 15
• Push-ups or half push-ups — 2 × 10; 3-second eccentric

2–4 sets · 8–12 reps per exercise

1. Dumbbell high-incline alternate press
2. Wide-grip pronated pull-up — full range; use thick bands or an assisted weight machine if needed
3. Dumbbell low-incline chest fly — 2-second pause at the bottom
4. Supinated close-grip barbell bent-over row

Rest 60 seconds between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Mini band raises — 2 × 10
• Banded external rotations — 2 × 10

2–4 sets · 8–12 reps per exercise

1. Dumbbell single-arm overhead press, standing
2. Cable reverse flys
3. Cable bar bicep curls
4. Cable bar tricep extensions

Rest 60 seconds between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Cat-camel — 8 reps
• Thread the needle — 8 each side
• Banded bodyweight squat — 10 reps
• Banded reverse fly — 10 reps

2–4 sets · 4–8 reps per exercise

1. Barbell pause squat
2. Barbell bench press
3. Barbell split-jerk overhead press
4. Barbell wide-grip bent-over row

Rest 2 minutes between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

Warm-up: Use the suggestions below, or your own warm-up, to get the muscles and joints you’ll be training ready to move.

• Cat-camel — 8 reps
• Thread the needle — 8 each side
• Banded bodyweight squat — 10 reps
• Banded reverse fly — 10 reps

2–4 sets · 4–8 reps per exercise

1. Hex-bar deadlift
2. Alternate dumbbell high-incline bench press
3. Bulgarian split squats
4. Weighted, bodyweight or assisted pull-up

Rest 2 minutes between sets.

Make it yours. Aim for 2–4 sets depending on your experience and ability. Scale exercise difficulty, resistance and load to your individual level.

• Banded side steps — 2 × 15 each direction
• Reverse lunge to knee drive — 2 × 10 each leg

1. Medial–lateral hops — 4 × 10 each direction
2. Box hop and stick — 4 × 6–8 each side
   Build confidence with a floor hop and stick before progressing to the box.
3. Speed skaters — 4 × 8 each side
4. Box jumps — 4 × 8
   Build confidence with squat jumps before progressing to the box.

1. Cat-Camel — 3 × 8
2. Thread the Needle — 3 × 8 each side
3. Glute Bridge — 3 × 10–15
4. Child Pose — 3 × 30 seconds

If you feel sharp pain or your pain keeps getting worse, stop the exercise and seek advice from a qualified healthcare professional before continuing.

1. 90/90 Hip Switch — 3 × 6 each side · 3-second hold
2. Gecko Lizard — 3 × 6 each side · 3-second hold
3. Banded Side Steps — 3 × 8 each side (2 steps)
4. Banded Glute Bridge with external rotation — 3 × 10–15

If you feel sharp pain or your pain keeps getting worse, stop the exercise and seek advice from a qualified healthcare professional before continuing.

1. Thumbs-Back Shoulder Opener — 3 × 10–15
   Sweep arms back, externally rotate and gently squeeze shoulder blades.
2. Shoulder Pendulum — 3 × 30–60 seconds
   Unweighted or very light dumbbell.
3. Wall Slides — 3 × 10–15
   Controlled, comfortable range.
4. Pec/anterior delt stretch — 3 × 30 seconds

If you feel sharp pain or your pain keeps getting worse, stop the exercise and seek advice from a qualified healthcare professional before continuing.

1. Self resisted leg extension — 3 × 20–30 seconds
   Push up using the painful knee side and resist with the other leg.
2. Banded Terminal Knee Extension — 3 × 10–15
3. Banded Pause Squat — 3 × 10–15
4. Quadriceps Stretch — 3 × 20–30 seconds

If you feel sharp pain or your pain keeps getting worse, stop the exercise and seek advice from a qualified healthcare professional before continuing.

The anterior talofibular ligament (ATFL) is on the outside of your ankle and is often injured when your foot rolls inwards.

1. Banded Ankle Eversion — 3 × 10–15
2. Wall Tibialis Raise — 3 × 10–15
   Progress to single-leg.
3. Single-Leg Calf Raise — 3 × 10–15
   Double-leg if needed.
4. Single-Leg Balance + Tennis-Ball Toss — 3 × 20–30 seconds
   Progress from floor to stability pad.

Progress to a single-leg squat as symptoms allow, typically during the first few weeks of rehab.

If you feel sharp pain or your pain keeps getting worse, stop the exercise and seek advice from a qualified healthcare professional before continuing.

1. Banded standing hip abduction — 3 × 10–15 each leg
2. Banded standing hip flexion — 3 × 10–15 each leg
3. Banded standing hip extension — 3 × 10–15 each leg
4. Banded standing hamstring curl — 3 × 10–15 each leg

1. Split-squat soleus raise — 3 × 10–15 each leg
2. Single-leg calf raise — 3 × 10–15 each leg
3. Single-leg tibialis raise — 3 × 10–15 each leg
   Start double-leg if needed and progress to single-leg.
4. Bumper plate single-leg pogo hops — 3 × 10–15

1. Banded reverse fly — 3 × 10–15
2. Banded external rotation — 3 × 10–15
3. Banded overhead raise — 3 × 10–15
4. Light dumbbell scaption — 3 × 10–15
   Raise your arms slightly forward of your body, thumbs up.

• Banded terminal knee extensions — 2 × 10–15 each leg
• Banded hip abductions — 2 × 10–15 each side

2–4 sets per exercise

1. High step-up + knee drive, dowel/band overhead — 8–12 each leg
2. Single-leg Romanian deadlift — 8–12 each leg
3. Dumbbell Bulgarian split squat — 8–12 each leg
4. Single-leg box hop & stick — 6–8 each leg
   Build confidence with a floor hop and stick first.

• Cat-camel — 2 × 8
• Thread the needle — 2 × 8

2–4 sets per exercise

1. Barbell Romanian deadlift — 8–12 reps
2. 45° back extension — 10–15 reps
3. Psoas march — 8–12 each side
4. Isometric (static) woodchops — 30–45 seconds each side