Melissa PT Set X Reps

Ankle resistive eversion

1 × 30

Ankle resistive inversion

1 × 30

Ankle resistive plantarflexion

1 × 30

Ankle resistive dorsiflexion

1 × 30

marches

1 × 30

BAPS

1 × 30

shuttle heel raise

2 × 10

shuttle squat

Heel Raises

2 × 10

single leg balance

2 X 30'“

ankle PROM inversion

2 X 30'“

ankle PROM eversion

2 X 30'“

ankle PROM Plantar flexion

2 X 30'“

soleus stretch

2 X 30'“

gastroc stretch

2 X 30'“

towel crunch

1 X 10

Heel slides (seated)

10 × 10”

ankle ABC

1 set

quad set

10 × 10”

hamstring set ( on table)

10 × 10”

seated heel slides for knee

10 × 10”

supine heel slide

10 × 10”

prone knee hangs

10 × 10”

prone quad stretch

2 × 30”

single leg balance

2 × 30”

seated ER

2 × 10

TKE

2 × 10

shuttle squats

2 × 10

dips

2 × 10

eccentric hamstring extension

2 × 10

Stepover F/L

1 × 10

Stool Burner

2 laps

contrakicks (all)

1×10

clamshell

1×20

marches

1 × 30

Hip hiking

2 × 10

Prone Hip extension w/ knee flexion

2 × 10

Prone Hip extension

2 × 10

Side Lying Hip add

2 × 10

Side lying hip abd

2 × 10

Hip supine flexion

2 × 10

bridge on ball

2 × 10

Swiss ball Roll in

2 × 10

runner stretch

2 × 30”

supine hip flexor stretch

2 × 30”

Hip supine hamstring stretch

2 × 30”

IT band stretch

2 × 30”

Supine piriformis stretch

2 × 30”

Hip isometric add

10 × 10”

hip isometric abd

10 × 10”

swiss ball tabletop

1 × 10

swiss ball prone walkouts

1 × 10

bird dog

1 × 10

lower trunk rotation

1 × 20

Chair SB Hip extension

2 × 10

Chair SB Back Extension

2 × 10

seated sliders

2 × 10

bridge on ball

2 × 10

swiss ball rollins

2 × 10

prone press up

2 × 10

plank

2 × 30”

prayer stretch

2 × 30”

supine piriformis stretch

2 × 30”

single knee to chest

2 × 30”

supine hamstring stretch

2 × 30”

pelvic tilt

20 × 5”

cat/camel stretch

20 × 5”

swiss ball postural corrections

20 × 5”

transverse abdominus

20 × 5”

deadbugs

1 × 20

supine punches

2 × 10

side laying ER

2 × 10

prone rows shoulder

2 × 10

prone scalp retractions

2 × 10

hitch hiker

2 × 10

scap decompression

2 × 10

theraband lat extension

2 × 10

theraband triceps

2 × 10

theraband rows

2 × 10

theraband bicep curls

2 × 10

shoulder flexion/scapation

2 × 10

ball rolls shoulder

1 × 20

codman’s circles

1 × 20

bicep stretch shoulder

2 × 30“

isometric IR shoulder

5 × 5”

isometric flexion shoulder

5 × 5”

isometric ER shoulder

5 × 5”

isometric Extension shoulder

5 × 5”

isometric add shoulder

5 × 5”

isometric abd shoulder

5 × 5”

sleep stretch

10 × 10”

pulley flexion shoulder

10 × 10”

pulley abduction shoulder

10 × 10”

wall flexion slides shoulder

10 × 10”

wall abduction slides shoulder

10 × 10”

scap retractions

10 × 10”

IR stretch shoulder

10 × 10”

T bar flexion shoulder

10 × 10”

T bar Abduction shoulder

10 × 10”

T bar ER shoulder

10 × 10”