This week I turned it up a notch! But I may regret it. But knowing I probably couldn’t do 6 days of physio, I decided to do some harder, more challenging exercises, but less days.
Let’s see if I survive this week. I’ve started with. Monday do the routine, Tuesday day off, Wednesday do routine, Thursday day off, Friday do routine (this is the plan) will it work??
- Foot pointing outwards, leg raise (ankle weighted) 20 reps
- Side leg raise (ankle weighted) 20 reps
- Single leg hip bridges 10 reps per side
- Hip thrusts (green banded) 20 reps (why did I try this, it’s so hard!!)
- Reverse lunge (ankle weighted) 10 reps per side
- Side lunges (ankle weighted) 10 reps per side
- Goblet squat 20 reps
- Supine marching (ankle weighted) 20 reps
- Dead bugs 20 reps
- Chest press 20 reps
- Bicep row 20 reps
- Tricep kickback 20 reps
- Bicep curl 20 reps
- Shoulder press 20 reps
- Tricep overhead 20 reps
Tilt foot outwards, then lift in leg raise, works the inner abductors.
Supine marching, is lying on your back, pulling stomach down to engage, and stabilise pelvis, march on the spot.
For Dead bugs it’s opposite arm and leg going down then up, pull stomach down to engage core. Helps to stabilise the pelvis.
Hip thrusts why did I try these? I had a band around my knees to stabilise them. And oh my god it activated my right hip that’s replaced, super challenging. But worryingly I felt nothing in the left glute, I don’t think it’s working properly, like the message isn’t going through. I have tried many different ways to awaken it, but it’s surgeries were so long ago (2011), it may be too late. I will ask for advice from my Physiotherapist though.
It felt good but difficult and I gave myself plenty of time to recover and re position myself between each exercise. Form is more important than quantity.
Getting some weights out for my upper body also gave my lower limbs chance to breathe and recover.