At Home Program - SVS Physical Therapy

At Home program – March

Workouts #1

3 sets

10 push ups
10 squats
10 broom stick shoulder press
10 hip bridge

Workouts #2

10 push ups
15 squats
20 hip kicks sideways
25 broomstick bent over rows
20 hip kicks sideways
15 squats
10 push ups

Workouts #3

Ladder work!

1 shoulder press with broomstick
1 push up
2 shoulder press with broomstick
2 push up
3 shoulder press with broomstick
3 push up
4 shoulder press with broomstick
4…

Workouts #4

Squat Challenge to chair

20 squats
20 push ups
15 squats
15 push ups
10 squats
10 push ups
5 squats
5 push ups

Workouts #5

3 sets

15 hip ups
15 lying on back marches
15 standing alternating marches
15 step out lunges

Workouts #6

2 sets

30 second plank
10 scissor kicks
10 hip bridge
15 second side plank
10 birddog each side

Workouts #7

3 sets

5 burpees
10 standing march to above waist
10 squats
5 split squats each

Workouts #8

3 sets

10 walking lunge each leg fwd
10 walking lunge each leg bwd
10 push ups
15 broom stick push
10 prone T (lying on stomach arms out)