1. Foot Strength
3 sets of 10
Towel pull
Place a towel on the floor, and sit down in a chair in front of it with both feet resting flat on the towel at one end. Grip the towel with the toes of one foot (keep your heel on the floor and use your other foot to anchor the towel). Curl your toes to pull the towel toward you. Repeat with the other foot. To increase strength, later use weights (such as a large can of fruit or vegetables) on the other end of the towel.
3 sets of 10
Foot Arch
Sitting, press your toes down and shorten your foot by pulling up the arch on the inside of the foot.

2. Ankle Strength
3 sets of 10
Heel raise (1 leg)
Standing on one leg, lift your body up and over your toes. Use a chair or a table to help you with your balance. Be sure and be careful not to rotate your ankles as you're doing this.
3 sets of 10
Heel raise (2 legs)
Standing on both legs, lift your body up and over your toes. Use a chair or a table to help you with your balance. Be sure and be careful not to rotate your ankles as you're doing this.
3 sets of 10
Ankle Dorsiflexion
Attach one end of the loop to a secure object. While sitting on the floor or in a chair, loop the other end of the band over the top of your affected foot. Keeping your knee and leg straight, slowly flex your foot to pull back on the exercise band, and then slowly relax.
3 sets of 10
Ankle Dorsiflexion
Sitting, place one heel on the toes of the other leg. While pushing the heel of the top leg avay from you, try to bring the toes of the lower leg towards you. Maintain for 5 sec.
3 sets of 10
Ankle Inversion with Elastic Band
Tie a loop in an elastic exercise band and secure one and to a heavy object like a table leg
Sit with your leg straight in front of you and loop the other end around the ball of your foot
Turn you foot inward away against the resistance of the band
Return to the start position

3. Ankle Strength
3 sets of 10
Ankle Eversion with Elastic Band
Tie a loop in an elastic exercise band and secure one and to a heavy object like a table leg
Sit with your leg straight in front of you and loop the other end around the ball of your foot
Turn you foot outward away against the resistance of the band.
Return to the start position.

4. Knee Strength
3 sets of 10
Hamstring Curl in Standing
Stabilize one end of a short band under the foot. Loop the other end around your ankle. Bend your knee, pulling your foot up against the band. Be sure to maintain an upright trunk. Hold and slowly return.
3 sets of 10
Knee flexion
Tie the ends of a long band together, creating a loop. Securely attach one end of the loop near the floor. Lay on your stomach and place the other end of the loop around your ankle. Begin with your knee straight and flex (bend) your knee against the band. Hold and slowly return.
3 sets of 10
Knee leg press
Lay on your back with your knee bent and middle of band looped around the bottom of the foot. Grasp the ends of the band in each hand near your shoulders. Extend your hip and knee against the band until straight. Hold and slowly return. TIP: Maintain tension on the band by keeping your hands near your shoulders.
3 sets of 10
Knee extension
Wrap the middle of a long band around your foot. Lay on your stomach and hold the other ends of the band over your shoulder. Begin with your knee bent and extend your knee against the band until it reaches the floor. Hold and slowly return.

5. Hip Strength
3 sets of 10
Leg Abduction
Lie on your side with both feet together, toes pointing forward, using your arms to help fix your upper body position. Keeping your knees and toes pointing forward smoothly lift upper leg to a position of about 40 degrees. Smoothly lift and lower the leg only a few inches in a controlled smooth pulsing movement.
3 sets of 10
Leg Abduction with Lastic
Flex your toes of the leg attached to the resistance band toward your shin. Next, keeping your leg extended, slowly move your foot away from the opposite foot. Feel the tension in your outer thigh, then slowly return to the start position.
3 sets of 10
Step out (leg abduction)
Secure a band around your ankles. With your hands on your hips, step out to the side with one foot, pressing against the resistance of the band. Step in the same direction with your other foot, releasing the tension in the band.
3 sets of 10
Clam shell (hip ext. rotation)
Lie on side with knees bent at around 90°, feet together. Lift the upper knee upward. Hold five seconds.
3 sets of 10
Clam shell with Elastic Band (hip ext. rotation)
Put a elastic band between your knees. Lie on side with knees bent at around 90°, feet together. Lift the upper knee upward. Hold five seconds.

6. Hip Strength
3 sets of 10
Leg Internal Rotation
Lying on your side, keep your knees together and without rolling off your side lift your top heel away from the bottom heel
3 sets of 10
Leg Internal Rotation with Elastic
Loop short or medium band around ankle. Lay on your side. Keep knees together while lifting top ankle upward. Hold and slowly return.
3 sets of 10
Straight Leg Raise (Hip Flexion)
Begin this exercise lying on your back with one leg straight and one leg bent (figure 4). Slowly lift your straight leg to approximately 45 degrees keeping your knee and toes facing the ceiling. Hold for 2 seconds and then slowly return to the starting position.
3 sets of 10
Hip Flexion with Elastic Band
Anchor to solid object and ankle, face away from object, pull leg forward.
3 sets of 10
Bridge (Hip Extension)
Begin this exercise lying on your back in the position demonstrated (figure 1). Slowly lift your bottom pushing through your feet, until your knee, hip and shoulder are in a straight line. Tighten your bottom muscles (gluteals) as you do this.

7. Hip Strength
3 sets of 10
Hip Extension with Elastic Band
The band is wrapped around the ankle and anchored to a table leg. The athlete faces the anchor point and starting with the band just taught, pulls the leg backwards against the band’s resistance. Slowly return to the starting position.
3 sets of 10
Leg Adduction
Lie flat on your side. Straighten out both legs and put the foot of the top leg behind the other one. The shoulders and hips ought to be perpendicular with the floor with the head aligned straight with the spine. Raise the lower leg off the ground/ floor.
3 sets of 10
Leg Adduction with Elastic Band
Tie one end of a section of resistance band around your ankle. Tie the other end around something sturdy, close to ground level. Stand away from the attachment point, standing on the uninvolved leg and hold on to something for balance if necessary. Keep the knee straight as you bring your leg in to the center and across the supporting leg. Slowly return to the starting position
3 sets of 10
3 times / day
Groin Bridge
In the plank position, put the upper leg on a box or a chair.

8. Lumbar Spine Strength
3 sets of 10
Superman
Lay on the ground flat on your stomach. Now, keeping your stomach on the ground, stretch your hands in front of your as far as they will go, and try to arch your back so that your arms and legs aren't touching the floor. -
3 sets of 10
Side Plank
Keeping a neutral spine throughout place your right forearm on the floor while keeping your body elevated and balancing on your feet. Your humerus should be in line with your body and your hips elevated, not dipping. To add increased difficulty raise your other arm, leg or both towards the sky.
Hold this position for a minimum of a minute then switch sides.
Glute Bridge
Laying on your back placing your arms at a 45 degree angle away from your body with your palms face up, bring your feet towards your body and place them flat on the ground roughly a foot away from your glutes. Lift your hips towards the sky as far as possible keeping a neutral spine maintaining a conscious effort on contracting the glutes , keep a neutral spine. Do not use your arms to assist you in this movement. Hold this position for a minimum of a minute.
3 sets of 10
3 sets of 10
Back Hyperextension
Starting with your legs secured by a partner, machine or creative instrument you have chosen, hang over an edge at the hips and completely relax the muscles in your lower back so your head and torso are upside down. With your arms on your chest squeeze your glutes and raise your torso so it is parallel to your legs. This should take your 3 seconds to perform. Hold this position for a 2 count

9. Thoracic Spine Strength
3 sets of 10
Chest Raise
Lie on stomach on bed or floor. Putting a pillow under stomach is optional and makes it easier to get on stomach and lift head. Pinch shoulders back, smoothly lift head and chest and continue to look straight down. Hold for a slow 5 count. Rest for 2 seconds and repeat.
3 sets of 10
Thoracic Spine Rotation with Elastic Band
Begin this exercise kneeling or standing with your back straight, holding a resistance band as demonstrated . Slowly rotate your body keeping your arms and back straight.
3 sets of 10
Forward Plank
Adopt the press-up position, with your elbows on the floor. Keep your feet together and maintain a straight line through the spine from the head.

10. Shoulder Strength
3 sets of 10
Shoulder Extension Strength
Anker the band on top of a door . Keep your feet shoulder-width apart, about 3 to 5 feet away from the door. Grasp the band with one hand, and extend your arm towards the wall at shoulder-height. There should be minimal tension in the band. Now, pull down until your arm is completely vertical at your side. Hold for two seconds, and then slowly lift your arm back up.
3 sets of 10
Shoulder Extension Strength
Anker the band at floor level or by stepping on it and place your feet shoulder-width apart; your back should almost be touching the wall. Grasp the band in your hand with your thumb facing up. Your arm should start resting at your side. Slowly pull your arm up to shoulder-height, and make sure to keep only a slight bend in your elbow. Once you get to shoulder-height, hold for two seconds, and then release.
3 sets of 10
Shoulder Internal Rotation Strength
Grasp the band (thumb facing up) and lift your arm to shoulder-height. There should be little or no tension in the band. Keeping your arm straight, pull the band across your body (towards your chest) until your arm and chest make a 90-degree angle. Hold for three seconds, and slowly release.
3 sets of 10
Shoulder External Rotation Strength
Grasp the band, thumb facing up. Extend your arm out in front of you, so that your chest and arm form a 90-degree angle. This is the starting position, and there should be little to no tension in the band. Keeping your elbow slightly bent, pull the band away from your body until your arm is extended to the side (your arm and shoulder should be aligned). Hold for three seconds, and slowly release.
3 sets of 10
Shoulder Internal Rotation Strength
Grasp the band, thumb facing up. Bend your elbow so that it rests against your body, right above your waist. Your arm should form a 90-degree angle, and there should be little to no tension in the band. Keeping the 90-degree angle, pull the band across your body. Pivot at the elbow until your forearm is halfway across your body. Hold for three seconds, and then slowly release.

11. Shoulder External Rotation Strength
Shoulder Strength
3 sets of 10
Shoulder External Rotation Strength
Grasp the band, thumb facing up. Bend your elbow so that your arm makes a 90-degree angle. Your entire forearm will be across your waist. There should be little to no tension in the band. Keeping your forearm straight, pull the band away from your body (and the wall) until your forearm and waist make a 90-degree angle. Hold for three seconds, and then slowly release.
3 sets of 10
Shoulder Diagonal Abduction Strength
Grasp the band in your hand, thumb facing up. Start with your arm fully extended and relaxed; it will be extended diagonally across your body with your hand near your waist. There should be no tension in the band. Keeping your elbow slightly bent, pull up and across your body until your arm is fully extended above its shoulder, to the side of your head. Hold for two seconds, and release.
3 sets of 10
Shoulder Diagonal Adduction Strength
Grasp the band in your hand, thumb facing up. Start with your arm fully extended and relaxed; it will be extended diagonally above your shoulder. There should be no tension in the band. Keeping your elbow slightly bent, pull down and across your body until your arm is fully extended across your body. Hold for two seconds, and release.
3 sets of 10
3 times / day
Shoulder Girdle Strength
Hold each of the four positions for 15 seconds each. Do exercise laying on your stomach on the floor or a bench. Then place your elbows against the wall, followed by the back of your hands. Then pinch your shoulder blades together. Move from an “L”, to a “T”, to a “W”, to a “Y” position with your arms. Ensure that you are keeping your shoulder blades together. To progress: Try lying on your stomach on the floor.