Supermans

• Get on your hands and knees, using a mat if necessary for comfort
• Make sure your back is flat and engage your core
• Reach one arm forward while simultaneously extending the opposite leg back and away
• Hold this position for a second or two and before returning to your starting position
• Switch sides and repeat the motion
• Repeat for the required amount of reps and sets

Step Calf Raises

• Begin by standing in front of a step or riser with your feet shoulder-width apart and facing forward
• Step up onto the step with both feet while holding onto a rail or chair
• Position your heels off the edge of the step
• Slowly rise up onto your toes, as high as possible, in one smooth motion
• Hold for a couple of seconds before returning to your starting position
• Repeat for the required amount of reps and sets

Squat With Swiss Ball Support

• Place the ball between the wall and your lower back with your feet out slightly in front of you
• Lower your body toward the floor, into a squat position, maintaining contact between your back and the ball, as the wall supports you
• Straighten your legs, keeping your weight over your heels and return to a standing position
• Repeat for the required amount of reps and sets

Single Leg Stand

• Engage your core and keep your back straight
• Stand on one leg and hold for as is required
• Repeat for the required amount of reps and sets

Single Leg Squats On Cushion

• Stand on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent
• Your arms can be extended for balance or kept by your sides
• Slowly roll your shoulder blades back and keep your back straight
• Slowly lower yourself into a squat position, keeping the knee of the supporting leg centred over the ball of the foot
• Start with shallow squats and slowly increase the depth (as much as is comfortable)
• Repeat for the required amount of reps and sets

Single Leg Sit Stand

• Stand on one foot in front of a bench
• Sit back and lower yourself down to the bench in a controlled motion
• Stand back up, pushing through your heel while fully extending your hip and knee
• Repeat for the required amount of reps and sets

Single Leg Glute Bridge

• Engage your core and glutes
• Raise your hips up into the air to create a straight line from your knees to your shoulders
• Slowly raise and extend one leg while keeping your pelvis raised and level
• Slowly lower your raised leg back to the starting position
• Repeat for the required amount of reps and sets

Side Lunge On Cushion

• Take a big step to the side with your left leg onto a cushion and bend your right knee
• Push your hips back and lower your body until your left knee is at a 90-degree angle
• Slowly raise your body back to the starting position
• Swap legs and repeat
• Repeat for the required amount of reps and sets

Resistance Band Quad Abduction

• Stand 3-4 feet away from a door
• Keep your back straight, head straight, chest up and engage your core
• Start with your active leg at a 45-degree angle to the floor
• Push your active leg out (away from the anchor point) and as high as you can
• Slowly return to the starting position
• Repeat for the required amount of reps and sets