WA
Home circuit
Hannah Demerise
au.physiapp.com
PhysiApp code: xhexfvek
3 Sets / 10 Reps / 5 s hold
1. Bodyweight squat
Start position is standing straight with the arms out in front and bent at the elbows,
the fists should be clenched and the palms facing inwards.
Move downwards into a squat position so that the knees are aligned over the toes
and the heels are in contact with the floor, make sure the back is straight.
Keep the head and chest upright and the gaze horizontal.
Hold for 2 seconds and return to the start position.
3 Sets / 10 Reps
2. Standing walk out to press-up
Start in a standing position and keep your back straight.
Place your hands on the floor and walk them away from you until you reach a
press-up position.
Maintaining a straight line from your head to your knees, perform a press-up.
Walk your hands back towards your feet.
3 Sets / 10 Reps
3. Bridging with calf raises
Lie down on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up into a bridge position.
Holding your hips up high, raise up on the toes.
Keep your shoulders on the mat, hold, and lower your feet and hips back down.
Repeat the exercise, ensuring you keep your hips level at all times.
3 Sets / 10 Reps / 2kg weight
4. Shoulder blade row - with dumbbells
Lie facedown on a bench holding a dumbbell in each hand.
Slide your shoulder blades back and down towards your backside.
Maintaining a W arm position, pull the weights upwards until your arms are
parallel to the ground.
Lower the weights back to the starting position.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 1 of 9
3 Sets / 10 Reps / 2kg weight
5. Lunge reverse - with dumbbells
Holding a dumbbell in each hand, step backward with one leg and flex at the hips,
knees and ankles until your front thigh is parallel to the ground.
Your back must remain straight and upright throughout the movement with the
head up and your gaze forward.
Keep your front knee inline with your toe and do not allow your heel to rise of the
ground.
Stand by pushing through your hip and returning to standing position.
Complete the set on one side before repeating on the opposite leg.
3 Sets / 10 Reps / 2kg weight
6. Overhead press - standing with dumbbells
Stand with your feet shoulder width apart, holding a pair of dumbbells at your
shoulders.
Contract your glutes and keep your stomach tight.
Press the weight overhead ensuring your arms are fully locked out.
Lower the dumbbells back down to your shoulders.
3 Sets / 10 Reps
7. Mountain climbers
Adopt a plank position insuring your hands are directly beneath your shoulders.
Fully flex one hip and hold.
Extend the bent leg to the rear and repeat the movement pattern on the opposite
side
2 Sets / 15 Reps
8. SL body hinge
Stand on your affected leg with the opposite leg extended behind you.
Tighten the abdominal and leg muscles as you hinge forward at the waist and
raise the back leg.
Keep your body and leg in line with one another.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 2 of 9
3 Sets / 10 Reps / 6kg weight
9. Lunge - weights
Hold the weights down by your side and step forwards on to the affected leg.
Lunge straight down, bending both knees to 90 degrees, dropping your back knee
towards the floor.
Press back up and repeat this exercise.
Make sure your front knee travels directly forwards over your toes.
2 Sets / 1 Rep / 30 s hold
10. Dead hang
Stand up straight under a hanging bar or rings.
Hold onto the bar with your hands shoulder width apart.
Keeping your arms straight, slowly lift your feet off the floor.
Ensure you concentrate on steady deep breaths, and keep your buttock muscles
engaged.
Hold this position.
2 Sets / 15 Reps
11. Resisted low rows
Tie a resistance band around a solid object and hold the ends in each hand.
Stand on both legs with your feet hips width apart, keeping a good upright
posture.
Bend your elbows and pull the band back, squeezing your shoulder blades
together.
Control the movement as you return your hands to the start position.
Keep your core strong throughout this exercise.
10 Sets / 2 Reps
12. Clam shells
Lie on your side with your feet, ankles and knees together.
Bend the legs a little and tighten your core stability muscles.
Keeping the feet together, lift the top knee up.
Make sure you don't roll your body back with the movement.
Control the movement as you bring the knee back down to the starting position.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 3 of 9
1 Set / 1 Rep / 1 s hold
13. Bridge on bed
Lie on your back.
Bend both knees and place your feet flat on the bed.
Lift your buttocks from the bed.
Place your buttocks back on the bed.
Repeat this exercise and remember to continue to breathe properly.
1 Set / 1 Rep
14. Resisted crab walks
Place a band around your ankles and gather some tension.
Side-step keeping constant tension on the band.
Make sure you do not bring your feet too close together and keep your toes and
knees pointing forwards.
2 Sets / 10 Reps
15. Bird dog
Start on your hands and knees, with your hands under your shoulders, and knees
under your hips.
Tighten the abdominal core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your
maintain good control in your torso.
Do not allow your body or hips to rotate.
Repeat on the other side.
2 Sets / 10 Reps
16. Bridge with resisted hip abduction
Tie a resistance band around both thighs, just above your knees.
Lie on your back with your knees bent and legs hips width apart.
There should be tension in the band.
Raise your hips up into a bridge, keeping the knees hips width apart.
Control the movement back down to the start position, maintaining constant
tension on the band.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 4 of 9
2 Sets / 10 Reps / 1 s hold
17. Single leg bridging
Lie on your back.
Bend one leg upwards, placing the foot on the floor.
Draw your other leg up to the same position, maintaining a hips width between
your legs.
Lift one foot slightly off the floor.
Using the effort of your remaining foot, lift your hips up into a bridge until you have
a straight line from your shoulders to your knees.
Lower back down and repeat.
Keep your pelvis level throughout this exercise.
1 Set / 1 Rep
18. Dead bugs
Lie on your back and bring your legs up to table-top position with your hips and
knees at 90 degrees.
Raise your arms straight up vertically over your head.
Keeping your back flat, lower the opposite arm and leg away from one another
towards the floor.
Do not allow anything else to move and make sure your back stays flat on the
floor.
Return to the start position and repeat with the other pair.
1 Set / 1 Rep / 1 s hold
19. Pec stretch - mid fibres with pec minor
Stand with your affected side closest to the wall and place your forearm down a
door frame around shoulder height.
Keeping your forearm on the wall, take one step forward on the leg closest to the
wall and slowly rotate your chest away until you feel a stretch across your chest.
Be careful not to allow the shoulder to hunch.
Hold this position.
1 Set / 1 Rep / 1 s hold
20. Piriformis stretch
Lie on your back and bend your affected knee.
Cross this leg over your other knee, placing the outside of your ankle just above
the knee of your good leg.
Let the knee on your affected leg drop out to the side, and bend the good leg,
sliding your heel towards your buttocks.
You may feel a stretch through your affected buttock.
To increase this stretch, interlace your fingers behind the thigh of your good leg,
and pull your thigh in towards you, lifting the foot off the ground.
To increase this stretch further still, push your elbow into the thigh of your affected
leg.
Hold this position.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 5 of 9
2 Sets / 15 Reps / 1 s hold
21. Resisted scapula “T”
Hold a resistance band in both hands and gather up some tension.
Start with your hands at chest height and your arms straight and move them out in
a “T” shape, keeping your shoulder blades back and down.
Control the movement back to the start position and repeat.
1 Set / 1 Rep / 1 s hold
22. Levator scapula stretch
Start in a seated position.
Place the hand of the side you want to stretch behind your back.
Take the opposite hand and pull your head forwards and to the opposite side at
an angle, until you feel a stretch from the base of your skull down into your
shoulder blade.
Hold this stretch.
1 Set / 1 Rep / 1 s hold
23. Resisted shoulder external rotation standing
Stand holding a resistance band in one hand.
Have an assistant holding the other end of the band on your other side.
Keep your upper arm close to your side and the elbow at a right angle.
Stretch the band by turning your arm outwards.
Make sure your body stays still and your wrist stays in neutral position.
Control the movement as you bring your arm back in towards your tummy.
1 Set / 1 Rep / 1 s hold
24. Supine passive hip flexion/glute stretch
Lie on your back with your legs straight.
Hug the knee of the affected leg in to your chest as far as you can go comfortably.
Pull the knee in towards the mid line of your body to increase this stretch.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 6 of 9
1 Set / 1 Rep / 1 s hold
25. Single leg sit to stand from chair
Sit up straight with your buttocks to the edge of the chair.
Lift your unaffected foot off the ground and keep it in front of you.
Try to do this exercise without using your hands.
Keeping your affected knee in line with your toes, stand up by pushing down
through your foot until you are completely upright.
Hold this position and then gradually sit back down.
Control this movement and then repeat.
Make sure your knee always points directly in front of you.
1 Set / 1 Rep
26. SL star excursion (4 points)
Stand up straight on your affected leg.
Place targets around you on the floor at 4 different points like a star.
Balance on your affected leg while trying to slowly touch your elevated foot to
each target.
Ensure you keep good control in your stance leg with your knee travelling directly
forwards over your toes, rather than inwards.
1 Set / 1 Rep
27. Bridge single leg on step
Lie flat on your back, with your heels elevated on a step.
Keep your affected heel on the step, lift the other leg up.
Press your heel into the box and lift your hips up, so that your weight is on your
shoulders.
Control the movement back to the start position.
Notice how your hips stay level throughout this movement.
1 Set / 1 Rep
28. Single-leg hopping
Stand up straight on one leg with your arms bent.
Drive your elbows back and drop down into a squat, pushing your hips back and
bending your knee.
Immediately push through your foot and hop up into the air as high as you can.
Land softly, controlling your balance upon landing.
Repeat.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 7 of 9
1 Set / 1 Rep
29. Single leg calf raise
Stand on your symptomatic leg.
Maintaining your balance, rise up on to your toes so the heel comes off the floor,
keeping your knee straight.
Control the movement back to the start position, and repeat.
1 Set / 1 Rep / 1kg weight
30. Overhead press - standing, single arm with dumbbell
Stand with your feet shoulder width apart, holding a dumbbell at your shoulder in
one hand.
Contract your glutes and keep your stomach tight.
Press the weight overhead ensuring your arm is fully locked out.
Lower the dumbbell back down to your shoulder.
Continue the set on one side before repeating with the opposite arm.
2 Sets / 12 Reps / 6kg weight
31. Chest press - with dumbbells
Lie face up on a bench holding dumbbells at your shoulders with an overhand
grip.
Keep your feet on the floor and your hips and shoulders on the bench and arch
your thoracic spine.
Press the dumbbells straight up over your shoulders.
Lower the dumbbells, keeping your elbows close to the body until your upper
arms just break parallel to the ground.
12 Sets / 2 Reps / 1 s hold / 1kg weight
32. Knee extension single leg - machine
Set up the seat length, the height and leg support to suit.
With the lower pad on your lower shin gently extend and straighten your affected
leg, keep the other leg relaxed and to one side.
Pause briefly at the top of the movement and then lower the leg back down in a
slow and controlled manner.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 8 of 9
2 Sets / 12 Reps / 1 s hold / 1kg weight
33. Seated hamstring curl - machine
Set up the weights and the leg supports.
Starting position is with your legs extended and the supports on your upper thigh
and resting on your lower calves.
Gently curl your legs in towards your buttocks.
Pause briefly at the top of the movement and then release the weight in a slow
and controlled manner.
Home circuit (updated 11/05/2022)
Assigned by Brendan Mascarenhas, printed on 11/05/2022
Page 9 of 9