Back to Basics PT and Strength Training

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Access Code: DZLYFWPL

Daily 

• Single Leg Bridge with Opposite Knee to Chest - 
• Frequency
• 1 x daily - 7 x weekly 
• 1 sets - 5 reps 
• 60 secs time
• Single Leg Bridge with Opposite Arm Press - 
• 1 x daily - 7 x weekly - 
• 2 sets - 15 reps - 
• 60 secs time
• Half Kneeling Hip Flexor Stretch with Chair - 
• 1 x daily - 7 x weekly - 
• 1 sets - 10 reps - 
• 2-3 sec hold - 60 secs time
• Half Kneeling Hip Flexor Stretch with Sidebend - 
• 1 x daily - 7 x weekly - 
• 1 sets - 10 reps - 
• 1-2 sec hold - 60 secs time

Every Other Day

• Seated Heel Raise - 
• 1 x daily - 4 x weekly - 
• 3 sets - 10 reps - 
• 60 secs time
• SINGLE LEG RDL - 
• 1 x daily - 3-4 x weekly - 
• 2-3 sets - 8-10 reps - 
• 60 secs time
• Rear Foot Elevated Split Squat - 
• 1 x daily - 3-4 x weekly - 
• 2-3 sets - 8-10 reps - 
• 60 secs time

Here are the four best dumbbell exercises to strengthen your glutes, quads, hamstrings, and calves while maximizing joint stability.

1. Goblet Squat (Quads & Glutes)

• How it works: Holding a single dumbbell vertically against your chest naturally improves your posture and deepens your squat depth. This shifts load onto your quadriceps and glutes while reducing lower back strain.
• Form cues: 
• Hold the dumbbell close to your chest. 
• Keep your torso upright, push your knees outward, and lower your hips until your thighs are parallel to the floor. 
• Push through your heels to return to standing.

2. Dumbbell Romanian Deadlift (Hamstrings & Glutes)

• How it works: This hip-hinge movement builds raw functional power in the posterior chain. It specifically targets the hamstrings and glutes under tension, which is excellent for building resilience against repetitive impact.
• Form cues: 
• Hold a dumbbell in each hand in front of your thighs. 
• Keep a slight, fixed bend in your knees, push your hips straight back, and shave the weights down your legs. 
• Lower until you feel a deep stretch in your hamstrings, then squeeze your glutes to stand.

3. Dumbbell Bulgarian Split Squat (Quads, Glutes, & Hamstrings)

• How it works: Unilateral (single-leg) exercises are unmatched for eliminating strength imbalances between your legs. This movement heavily engages the quads and glutes while forcing your stabilizing muscles to fire, protecting your knees and hips.
• Form cues: 
• Hold a dumbbell in each hand and place one foot behind you on a sturdy bench or chair. 
• Step your front foot out and lower your back knee toward the floor. 
• Keep your front knee tracked directly over your toes, then drive straight up.

4. Dumbbell Standing Calf Raise (Calves)

• How it works: Holding dumbbells adds essential resistance to build the lower-leg strength needed for power and shock absorption.
• Form cues: 
• Hold a dumbbell in each hand and stand on the edge of a step or weight plate with your heels hanging off. 
• Raise up onto your toes as high as possible, squeeze your calves at the top, and lower your heels slowly below the step level for a full stretch.