Lie on your front resting on your elbow.

Lift your body straight up resting only on your forearms and the knees.

Do not round your shoulders or curve your lower back.

Hold the position.

Repeat as prescribed.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

Lie on your front resting on your elbow.

Lift your body straight up resting only on your forearms and the tip of your toes.

Do not round your shoulders or curve your lower back.

Hold the position.

Repeat as prescribed.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

Lie on your front.

Lift your body straight up resting only on your hands and the tip of your toes.

Do not round your shoulders or curve your lower back.

Hold the position.

Do not drop your hips or rotate your torso.

Repeat as prescribed.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

Lie on your front.

Lift your body straight up resting only on your hands and the tip of your toes.

Do not round your shoulders or curve your lower back.

Once stabilized, lift your arm straight up in front of you.

Do not drop your hips or rotate your torso.

Repeat as prescribed.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

Lie on your front resting on your elbow.

Lift your body straight up resting only on your forearms and the tip of your toes.

Do not round your shoulders or curve your lower back.

Once stabilized, tap one of your shoulders with the opposite hand.

Alternate hands.

Repeat as prescribed.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

Lie on your front resting on your elbow.

Lift your body straight up resting only on your forearms and the tip of your toes.

Do not round your shoulders or curve your lower back.

Once stabilized, lift one leg straight up.

Do not drop hips.

Will help:

General fitness

Advanced Upper and Lower limb rehab

Hip flexor injuries

Shoulder stability

Groin injury

Osteitis Pubis

In plank position resting on your elbows, bring one knee forward, keeping the other straight.

Switch leg.

Keep your bottom as low as possible. Keep your arms straight.

Will help

Low back pain

Hip flexors weakness

Shoulder stability

Knee weakness

Lie on your front. Place your hand sideways at shoulder height.

Lift your body up in such a way that only your hands and the tip of your toes are in contact with the floor.

Your elbow should be kept alongside your body.

Do not curve your back, round your shoulder, or lift your bum up.

Come back down SLOWLY.

Repeat as prescribed.

Will help:

Advanced shoulder post-op

Scapular control

Subacromial impingement (Late- stage)

Rotator Cuff injuries (Late- stage)

Elbow injuries (Late- stage)

Wrist injuries (Late- stage)

Lie on your front. Place your hand sideways at shoulder height.

Lift your body up in such a way that only your hands and the tip of your toes are in contact with the floor.

Do not curve your back, round your shoulder or lift your bum up.

Come back down SLOWLY.

Repeat as prescribed.

Will help:

Advanced shoulder post-op

Scapular control

Subacromial impingement (Late- stage)

Rotator Cuff injuries (Late- stage)

Elbow injuries (Late- stage)

Wrist injuries (Late- stage)

Lying on your side, rest on your elbow.

Lift your hips up and rest only on your bottom forearm and bottom knee. Keep your knees against each other (when possible).

The position can be maintained or repeated as shown in this video.

Lift your upper arm up to increase difficulty.

Will help:

Gluts tendinopathy

Advanced post-op rehab

General Fitness

Running PreHab

Lying on your side, rest on your elbow.

Lift your hips up and rest only on your bottom forearm and bottom foot.

Lift your upper arm up to increase difficulties.

Will help:

Gluts tendinopathy

Advanced post-op rehab

General Fitness

Running PreHab

Lying on your side, rest on your elbow.

Bend both knees in such a way that your feet face backward (knees bent at 90 degrees).

Lift your hips up.

Lift your upper arm up and then your upper leg up. Make sure you do not drop your hips. Keep your hips forward throughout the exercise.

Will help:

Gluts tendinopathy

Advanced post-op rehab

General Fitness

Running PreHab

Lying on your side, rest on your elbow. Place both feet on top of each other.

Lift your hips up.

Lift your upper arm up and then your upper leg up. Make sure you do not drop your hips.

Will help:

Gluts tendinopathy

Advanced post-op rehab

General Fitness

Running PreHab