2. Modified push up

Modified Push Ups:

1. In a prone position, place your hands beneath your shoulders with knees flexed.
2. Make sure your hips are evenly placed on the ground and keep back straight and bend elbows, until the elbows are behind the back, while maintaining straight back.
3. Exhale and flex your elbows to 90 degrees. Return to starting position.

3. Squat

Theraband Squat:

1. Feet shoulder width apart, facing forward.
2. Flex your knees as if sitting on a chair.
3. Ensure your knees do not overlap your toes and you maintain a straight back.
4. Avoid lifting the heels and toes.
5. Push up through the heels.

4. Standing Calf raise

Calf Raises:

1. Feet shoulder width apart, heels off edge.
2. Inhale, elevate heels and return to starting position.
3. Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.

Safety information:

• Careful not to rotate hips or arch back.
• Keep your weight evenly distributed.

5. Bridge

Bridge on Foam Roller (pelvic lifts):

1. In a supine position, flex your knees at 90 degrees and place your feet in line with your soles firmly on the ground or on a roller.
2. Exhale, contract glutes and elevate hips until your shoulders, hips and knees are in a line.
3. Return to starting position.

Safety informtion:

• Keep your feet in a straight line.
• Depress shoulders.

6. Basic crunch

Abdominal Crunches:

1. Laying on your back, make sure your hips are evenly placed on the ground and feet firmly planted, exhale and raise shoulder blades off the ground.
2. Return to starting position.
 
3. Keep lower back firmly on the ground.
4. Contract abdominals for more emphasis.

Safety information:

• Keep hips and feet firmly on the ground.
• Don’t pull on neck.