Exercise program: building balance and strength

This week I went to get another opinion because I did not believe the program I had was challenging enough or specific enough to my particular problems:

  • Muscle atrophy
  • Lack of balance and proprioception

So, here is my current program, targeted to both of the above goals, specifically targeting glutes, hamstrings quads and VMO.

My strength and balance program

  • Kneeling hip abduction: 10 x 3 sets
  • Resisted IRG (knee straightens 10 x 3 sets
  • Bridge with resisted hip abduction 10 x 3 sets
  • Hip hitch 10 x 3 sets
  • Step downs 10 x 3 sets
  • bilateral heel raises 10 x 3 sets
  • Bridge with calf raise 10 x 3 sets
  • single leg balance 30 sec x 3 reps
  • Bosu Squats 10 x 3 sets

I have recorded a video demo (below) of all the exercises in the above list.


Published by Melanie Magowan

I am a personal trainer, massage therapist and small business owner.

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