resistance exercises

Personal Program For:Female Athlete

AROM hip fix (SLR) supine knee bent

• Lie on back with uninvolved knee bent as shown.• Raise straight leg to thigh level of bent leg.• Return to starting position.

Perform 3 sets of 10 Repetitions,once every other day.

Perform 1 repetition every 4 Seconds.Rest 1 Minute between sets.

AROM hip abd uni sidelying

• Lie on uninvolved side, with lower knee bentfor stability.• Keep knee straight on involved leg, lifting leg upward.• Return to start position and repeat.

Special Instructions:

Do not roll trunk forward or backward.



Page: 1 of 4Date: 05/17/2012

AROM hip add sidelying

• Lie on involved side.

• Bend knee of upper leg, placing foot flat on floor in front oflower leg.• Keep involved leg straight.• Lift leg upward.• Return to starting position.

Special Instructions:Try notto move pelvic area during the leg lift.



Issued By: Jackalyn Signature:These exercises are tobeused only under thedirection ofa licensed, qualified professional.Excel Physical Therapy Except ag to user supp„ed materia,S( ©1996.2000 BioEx Systems, Inc.

AROM knee ext (SAQ) sit


AROM hip ext prone straight leg

• Lieface down, knee straight on involved leg.• Lift involved leg upward.• Return to starting position.



• Sit, with involved leg bent to 45 degrees, supported with a pillow, as shown.• Straighten leg at knee.• Return to start position.



Resist hip abd w/mach

AROM knee ext (LAQ) sit

• Sit, with involved leg bent to 90 degrees, as shown.• Straighten leg at knee.• Return to start position.



• Stand at leg exercise machine.• Position pad at outside of rightthigh just above knee.•Stand on left leg and push outward with right leg.• Return to start positionand repeat.• Repeat sets with other leg.


Perform 1 repetitionevery 4 Seconds.Use 65 Lbs.

Rest 1 Minute between sets.

Page: 2 of 4Date: 05/17/2012

Issued By: Jackalyn Signature:These exercises are to beused only under thedirection ofa licensed, qualified professional.Excel Physical Therapy Except as to user supp„ed materials, ©1996-2000 BioEx Systems, Inc.


Resist hip add w/mach

• Stand at leg exercise machine.• Position pad at inside of right thigh just above knee.• Stand on left leg and push right leg inward across body.• Return to start position and repeat.• Repeat sets with other leg.


Perform 1 repetition every 4 Seconds.Use 50 Lbs.


Resist knee fix bil w/Knee Table

• Sit on knee table.

• Place bolster pads behind ankles.• Begin with knees straight.• Bend right knee and straighten.• As right knee straightens, bend left knee and continue to alternate legs.




Resist knee press bil w/mach

• Sit at leg press machine.• Place both feet on foot plates, knees bent.• Make sure back is supported by backrest.• Push down on foot plate, straightening knees.• Return to start position and repeat.


Do not lock knees into completely straightened position.




Page: 3 of 4Date: 05/17/2012

Issued By: Jackalyn Signature:These exercises areto be used only under the direction of a licensed, qualifiedprofessional.Excel Physical Therapy Except astouser supplied materials, ©1996-2000 BioEx Systems, Inc.


Page: 4 of 4Date: 05/17/2012

AROM lumbar fix (crunches)

• Lieon back with knees bent, and hands clasped behind neck.• Raise shoulders up until theyclear the floor and return to start position forone set.• For the other two sets,• Raise left shoulder toward right knee, return to floor.• Lift right shoulder toward left knee, return to floor.

Perform 3 sets of 10 Repetitions,once a day.


AROM lumbar fix (reverse crunch) supine legs up

• Lie on back with knees bent.• Grasp a secure object above head.• Position legs up, heels on edge of chair or box.• Flatten low back against floor.• Press knees together and slowly move knees toward chest about 3-4 inches.• Slowlyreturn to start position and repeat.


Keep back flat on floor through exercise.



AROM lumbar ext prone high level

• Lie face down with arms outstretched over head as shown.• Arch upward, raising arms and legs off floor.• Return to start and repeat.

Special Instructions:Progress by holding 2-3 sees.



Issued By: Jackalyn Signature:These exercisesareto be used onlyunderthe direction of a licensed, qualified professional.Excel Physical Therapy Except as to user supplied materials, ©1996-2000 BioEx Systems, Inc.

1. Exercise: AROM hip fix (SLR) supine knee bent

lC^~r<£2^jl Perform 3setsof10 Repetitions,(STt^tJ-^z once every other day.

*j Perform 1 repetition every 4 Seconds.Rest 1 Minute between sets.

2. Exercise: AROM hip abd uni sidelying

Li T-^3 Perform 3sets of10 Repetitions,once every other day.


3. Exercise: AROM hip add sidelying

f Perform 3 sets of 10 Repetitions,once every other day.


4. Exercise: AROM hip ext prone straight leg

Perform 3 sets of 10 Repetitions,^£once every other day.


Date Grid For:

Female Athlete

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Page: 1 of 4Date: 05/17/2012

Issued By: Jackalyn Signature:These exercisesareto be used onlyunderthe direction of a licensed, qualified professional.Excel Physical Therapy Except as touser supplied materials, ©1996-2000 BioEx Systems, Inc.

5. Exercise:AROM knee ext (SAQ) sitt\

^Aj Perform 3sets of 10 Repetitions,once every other day.


6. Exercise:AROM knee ext (LAQ) sit

Perform 3 sets of 10 Repetitions,/] once every other day.

/ Perform 1 repetition every 4 Seconds.Rest 1 Minute between sets.

7. Exercise: Resist hip abd w/mach


-*yi\ Perform1 repetition every 4 Seconds.Use 65 Lbs.


8. Exercise: Resist hip add w/mach

Perform3 sets of 10 Repetitions,once every other day.



Date Grid For:Female Athlete

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Issued By: Jackalyn Signature:These exercises are tobeused only under thedirection ofa licensed, qualified professional.ExcelPhysical Therapy

Page: 2 of 4Date: 05/17/2012

Except as to usersupplied materials, ©1996-2000 BioEx Systems, Inc.

9. Exercise: Resist knee fix bil w/Knee Table




10. Exercise: Resist knee press bilw/mach


Perform1 repetition every 4 Seconds.Use 110 Lbs.


11. Exercise: AROM lumbarfix (crunches)

(f^^J/Y^ Perform 3sets of 10 Repetitions,

^L Perform 1 repetition every 4 Seconds.Rest 1 Minute between sets.

12. Exercise: AROM lumbar fix (reverse crunch) supine legs up«—


Perform1 repetitionevery 4 Seconds.Rest 1 Minute between sets.

Date Grid For:Female Athlete

5/18 5/19

m5/20 5/21 5/22 5/23 5/24 5/25 5/26

V,

5/27 5/28 5/29 5/30 5/31

1 '222722, 722,

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5/20 5/21 5/22 5/23 5/24 5/25 5/26

5/27 5/28 5/29 5/30 5/31

Issued By: Jackalyn Signature:These exercises are to beused only under thedirection ofa licensed, qualified professionalExcel Physical Therapy

Page: 3 of 4Date: 05/17/2012

Except as to usersupplied materials, ©1996-2000 BioEx Systems, Inc.

13. Exercise: AROM lumbar ext prone high level

Perform 3 sets of 10 Repetitions,

^jy3?^once aday-Perform 1 repetition every 4 Seconds.Rest 1 Minute between sets.

Date Grid For:

Female Athlete

5/18 5/19

5/20 5/21 5/22 5/23 5/24 5/25 5/26

5/27 5/28 5/29 5/30 5/31

Page: 4 of 4Date: 05/17/2012

Issued By: Jackalyn Signature:.These exercises are to be used onlyunder the directionof a licensed,qualified professional.Excel Physical Therapy Except as touser supplied materials, ©1996-2000 BioEx Systems, Inc.

resistance exercises

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