This video focuses on progressive, strength-based exercises targeting the major muscle groups of the lower body, including the hips, thighs, and calves.
The session emphasises controlled movement, joint stability, and balanced strength to support efficient walking, lifting, training, and everyday movement.
Designed for individuals looking to improve lower body strength while supporting joint health and movement confidence, this session is suitable for both pre-habilitation and rehabilitation settings.

WARM UP:

BOOTY BAND LATERAL STEP: 1 SET 20 REPS

BOOTY BAND GLUTE BRIDGE: 1 SET 10 REPS

BOOTY BAND SIDELYING HIP ABDUCTION: 1 SET 10 REPS

CLAMS: 1 SET 10 REPS

HIP FLEXOR ACTIVATOR: 1 SET 10 REPS

HIP FLEXOR ACTIVATOR STANDING: 1 SET 10 REPS

STEP UPS: 4 SETS 8-12 REPS

STEP DOWNS: 4 SETS 8-12 REPS

BULGARIAN SPLIT SQUAT: 4 SETS 8-12 REPS

GOBLET SQUAT: 4 SETS 8-12 REPS

DB RDL: 4 SETS 8-12 REPS

KNEE EXTENSION MACHINE: 4 SETS 8-12 REPS

CALF PRESS MACHINE: 4 SETS 8-12 REPS

STANDING HEEL RAISE: 4 SETS 8-12 REPS

SMITH MACHINE BACK SQUAT: 4 SETS 8-12 REPS

HAMSTRING CURL MACHINE: 4 SETS 8-12 REPS

LEG PRESS: 4 SETS 8-12 REPS

HIP EXTENSION MACHINE: 4 SETS 8-12 REPS

BACK EXTENSION: 4 SETS 8-12 REPS

SIT UPS: 4 SETS 8-12 REPS

COPENHAGEN: 4 SETS 15-30 SEC HOLD EACH SIDE