Table 1 Group PT exercises, challenge levels, and suggested activities for warm-up and cool-down

Group 1

(QUADRICEPS)

Knee extension

Mini-squat

Sit to stand

Weighted squat

Lunge

Group 2

(HIPS)

Seated hip abduction

Standing hip abduction

Standing hip abduction (with weight or exercise band)

Crab walk

Crab walk (with weight or exercise band)

Group 3

(HAMSTRINGS)

Hamstring curl

Standing hip extension

Deadlift

Dumbbell swing

Single leg deadlift

Group 4

(STEP UPS)

2” step up

4” step up

6” step up

8” step up

10” step up

Group 5

(CALVES)

Bilateral calf raise

Bilateral step calf raise

Single leg calf raise

Single leg calf raise

Single leg step calf raise

Warm-up

(NO LEVELS)

• Walking, Marching in Place

• Side-to-Side lunges

• Arm circles

• Torso rotation

Cool-down

(NO LEVELS)

• Hamstring (seated, standing)

• Quad (standing)

• Calf (standing)

• Hip Flexor (standing, kneeling)

• Lower back (seated)

• Thoracic extension (seated)

• Thoracic rotation (seated)