1. Quadriceps
Lie on your back placing the TheraBand around your ankles, lift one leg above the ground keeping the knee straight. Switch legs after sets.
2. Hamstrings
Lie on your tummy with TheraBand around the ankles, bend one knee towards your glutes. Repeat on opposite leg
3. Hip abductors
Lie on one side with head supported on your hand and elbow and the other hand resting on your hips. Place TheraBand across ankles and lift the above leg away from the lower leg without shifting your hips. Repeat on other side.
4. Hip adductors
Lie on one side with head resting your arm and the other hand placed in front of chest. Bend the knee and place it in front of the body as shown in the image. Lift the lower leg. Repeat on other side.
5. Hip external rotators
Lie on one side with head resting on your arm and knees bent. Place TheraBand above your knees and lift the knee away from the lower one keeping feet attached.
6. Hip internal rotators
Lie on one side with head resting on your hand and TheraBand above the ankles. Lift the leg above keeping the knees attached as depicted in the image.
7. Hip extensors
Lie on your tummy placing TheraBand around the ankles. With upper body relaxed, lift one leg off the ground keeping knee straight. Repeat on opposite leg as well.
8. Glutes
Lie on your tummy placing TheraBand above the knees. Bend one knee keeping it aligned at 90 degrees lift the knee off the ground.
9. Ankle Plantarflexion
In a sitting position, place TheraBand on your foot and pull it towards you while pushing your foot down.
10. Ankle Dorsiflexion
Tie the TheraBand around your foot and attach it to a sturdy spot. Keeping upper body relaxed, pull the feet towards you.
11. Ankle Inversion
Place the TheraBand around your foot and hold it with your right hand, pull the band towards you while turning your foot inwards. Repeat same for opposite foot.
12. Ankle Eversion
Place the TheraBand around your foot and hold it with your left hand. Pull the band towards you while turning your foot outwards.
