Warm up

Aerobic exercise
Balance Exercise
Resistance Training

Week 1

Stretching
cool down

Monday/Wednesday/Friday
5 min walk
Step up (10cm high) 8 reps/3 sets
single leg balance 30
Wall squat 3sets of 8
Planks 10sec/3sets (
Wall Pushup 3sets of
Lat. Leg raises (ABD)
Glute Bridge 10sec/3
seated calf raises 3s
Band Row 3sets of 8
Bicep/tricep alternat
Shoulder Press 3sets
Back extension
Child pose
5 min walk

dnesday/Friday

cm high) 8 reps/3 sets

week3
10 reps
15 sec
10 reps
10 reps
15 sec
10 reps
10 reps
10 reps
10reps 2kg

week 5
with 3kg med ball
retain
inclined push ups (knees)
12 reps
retain
standing calf raise
12 reps
12 reps
12 reps

week 7
12 reps
20 sec
12 reps
diagonal leg raise (sideways)
20 sec
12 reps
black band
black band
assisted squat-press (sitting on a bench when squatting) 3 sets of 10 reps @2kg

eps @2kg

EXERCISE
FB Leg curl
Single leg balance
FB Wall Squat
Lat. Leg raises
Glute bridge
Wall Push Ups
Band row
Lat. Pulldown
Tricep pushdown
Curl and press
Planks
Quadruped

SETS

REPS
2
15
2 30 sec each leg
2
15
2 15 each leg
2
15
2
15
2
15
2
15
2
15
2
15
2 Max
2
16

EXERCISE
FB Leg curl
Single leg balance
FB Wall Squat
Lat. Leg raises
Glute bridge
Wall Push Ups
Band row
Lat. Pulldown
Dips
Curl and press
Planks
Quadruped

SETS

REPS
2
15
2 30 sec each leg
2
15
2 15 each leg
2
15
2
15
2
15
2
15
2
15
2
15
2 Max
2
16

EXERCISE
FB Leg curl
Crab walk
FB Wall Squat
Leg circles
Glute bridge
Wall Push Ups
Seated cable row
Lat. Pulldown
Dips
Curl and press
Planks
Quadruped

B Leg curl

B Wall Squat
eg circles
lute bridge
Wall Push Ups
eated cable row
at. Pulldown

url and press

Quadruped

SETS

REPS
3
10
4
8
3
15
3 15 each leg
3
10
3
10
3
10
3
10
3
10
3
10
3 Max
3
16