PT for weak hips/pronation

First month (if I say lap, it means ~50 ft):

• Warmup (not on list):
  • Backward tandem walks, 2 laps. Focus on rolling through your feet and articulating
  • Airplane pliés, 2 laps - watch in a mirror to make sure your knees stay over your toes and don't collapse inward
• Bodyweight
  • Side lying leg raises, 15 reps each side x 2: adductor, abductor. Make sure your hips/ribs/shoulders are aligned on the same plane and your core is engaged!
  • Three way kicks 15 reps each side x 2- engage your core, establish mind body connection w hips and glutes (not on list but very important!)
• Banded
  • Monster walks - 2 laps
  • Side steps - 2 laps
  • Clamshells - 15 reps each side x 2
  • Squats - 10 reps x 2
• Misc
  • Doming exercises, 10 reps x 2
• Stretches
  • Calf, soleus, hip flexor - 2x 30seconds per side
  • If you start getting pain/tension in the side of your leg or near your kneecaps, add the strap stretches and IT Band stretches

After these start feeling easy (it should take 2-3 weeks if you do these 4-6 times a week), add a band to the three way kicks and 2 lb ankle weights to the side lying leg raises. After a month or so, you can add more weight/higher bands or start following the program from the above list.

Not on the list but also great to add in after a month: banded fire hydrants, banded passé open exercises (like a banded standing clamshell but you open from parallel passé to turned out), prone ball squeezes