Joint Strength Add-On Routine

Monday – Ankles + Glute Medius

Single-leg balance – 3×20 sec each side image

Heel-toe walk – 2×20 sec slow image

Standing hip abduction – 2×12 each leg image

Tuesday – Knees + Ankles

Spanish squat – 2×10 slow image

Ankle circles – 10 each direction per foot image

Wednesday – Glute Medius + Hamstrings

Side-lying leg raises – 2×15 each side image

1-leg RDL (bodyweight) – 2×6 each side slow image

Thursday – Knee Stabilizers

Step-downs – 2×6 each leg slow control image

TKEs (band) – 2×12 image

Friday – Ankles + Glutes

Single-leg calf raise (paused) – 2×10 each leg image

Clamshells – 2×15 each side image

Saturday – Ankles (Light)

Single-leg balance (eyes closed) – 2×10–15 sec each side image

Sunday – Rest

5-Min Mobility Flow
30s Cat–Cow
30s Hip Opener L
30s Hip Opener R
30s Thoracic Rotation L
30s Thoracic Rotation R
30s Hamstring Stretch L
30s Hamstring Stretch R
30s Calf Stretch L
30s Calf Stretch R