Isotonic Exercises

Duration

Phase 1 - 4 weeks

Phase 4 - 8 weeks

Exercise

Tempo

Volume

Volume

Wall squat 45˚

Slow

2 × 10 rep

4 × 10 rep

Jumping from step in pairs

Slow

2 × 10 rep

4 × 10 rep

Hip and knee flexion/extension using partner

Slow

2 × 10 rep

4 × 10 rep

Supine pushing the ball against the wall, pushing the tiller

Slow

2 × 10 rep

4 × 10 rep

Lunges 0˚ - 45˚ flexion

Slow

2 × 10 rep

4 × 10 rep

On all fours position + Hip, Knee extension+ Plantar flexion + Exercise band (hip and knee 90-degree extension + plantar flexion)

Slow

2 × 10 rep

4 × 10 rep