MONDAY

30-40 min easy walk-jog.

SKIP: Skip or hop in the same spot very softly for 45-60 seconds. Repeat 6-10 times throughout the day.

SQUATS (from 1st week):

Do 30-50 repetitions. 5-7 sets throughout the day.

SINGLE LEG HEEL RAISES (from 2nd week): Do repeat 50-70 times with both legs.

5-7 sets throughout the day.

TOE CURLS (from 3rd week) : 30-40 repeats, 5-7 sets throughout the day.

NORDIC HAMSTRINGS

EXERCISE (from 4th week): Do 10-15 repeats, 5-7 sets throughout the day

GLUTEUS MAXIMUS ACTIVATION: Do 10 repeats, 4-5 sets throughout the day. SQUEEZING THE ORANGE: Do 20-30 repeats, 4-5 sets throughout the day.

WALL PLANKS

Stand tall facing the wall 1.5 to 2 feet away the wall.

Pull your shoulders all the way back and then take them slightly forward.

Lean forward towards the wall such that you are taking your body weight on your forearms. Plank is a straight board.

Maintain the same posture from your head to heel, a straight line. Don’t let your lower back arch forward and upper back arch back. Maintain a tight abdominal tone. Keep looking straight at the wall.