Leg exercises

Sit to stand

Frequency: daily
Volume: 3 sets of 8-12 repetitions
Technique guidance: drive the movement by pushing feet into floor (rather than leaning torso forward and using momentum)

Sit to stand (split stance)

Frequency: daily (you may need to build up to this, in which case start with 3x a week)
Volume: 3 sets of 8-12 repetitions (you may need to build up to this, in which case start off with 4-8 repetitions)
Technique guidance: drive the movement by pushing front foot into floor (rather than leaning torso forward and using momentum). Try to use the back foot for stability only

Single leg sit to stand

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, it needs to be fatiguing. You can make it more difficult by holding a weight in either (or both) hands, or by wearing a backpack filled with weight.

Lunge (static)

For general conditioning

Frequency: Frequency: daily (you may need to build up to this, in which case start with 3x a week)
Volume: 3 sets of 8-12 repetitions (you may need to build up to this, in which case start off with 4-8 repetitions)
Technique guidance: aim to keep body upright, try to avoid leaning forwards

For building strength

Frequency: 2-3x a week
Volume: 3-5 sets of 4-8
Technique guidance: This exercise is aimed to build strength, it needs to be fatiguing. You can make it more difficult by holding a weight in either (or both) hands, or by wearing a backpack filled with weight.

Single leg squats

Frequency: daily (you may need to build up to this, in which case start with 3x a week)
Volume: 3 sets of 8-12 repetitions (you may need to build up to this, in which case start off with 4-8 repetitions)
Technique guidance: drive the movement by pushing front foot into floor. Keep foot straight and in line with knee and hip.

Clock squats

Frequency: daily
Volume: 3 sets of 3 repetitions
Technique guidance: each repetition has 3 movements in it (12 o’clock, 3 o’clock, 6 o’clock and 9 o’clock)