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Home Exercise Program

The document outlines a home exercise program created by Ebram Tharwat, featuring various exercises such as Bridge, Lower Trunk Rotations, and Bird Dog, each with specific instructions on how to perform them. Each exercise is designed to be completed once a day, with video links provided for guidance. The program emphasizes proper form and muscle engagement throughout the exercises.

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ibramtharwat97
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132 views2 pages

Home Exercise Program

The document outlines a home exercise program created by Ebram Tharwat, featuring various exercises such as Bridge, Lower Trunk Rotations, and Bird Dog, each with specific instructions on how to perform them. Each exercise is designed to be completed once a day, with video links provided for guidance. The program emphasizes proper form and muscle engagement throughout the exercises.

Uploaded by

ibramtharwat97
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HOME EXERCISE PROGRAM

Created by Ebram Tharwat Jan 25th, 2025


View videos at www.HEP.video

BRIDGE - BRIDGING Hold 1 Second


Complete 1 Set
While lying on your back with knees bent,
Perform 1 Times a Day
tighten your lower abdominal muscles,
squeeze your buttocks and then raise your
buttocks off the floor/bed as creating a
"Bridge" with your body. Hold and then lower
yourself and repeat.

Video # XVYLFL9EN

LOWER TRUNK ROTATIONS - LTR - WIG WAGS Hold 1 Second


- KNEE ROCKS Complete 1 Set
Perform 1 Times a Day
Lying on your back with your knees bent, gently
rotate your spine as you move your knees to
the side and then reverse directions and move
your knees to the other side. Repeat as you
move through a comfortable range of motion.

Video # XVX4UMBT9

BRIDGING ELASTIC BAND ABDUCTION Hold 1 Second


Complete 1 Set
While lying on your back, place an elastic band
Perform 1 Times a Day
around your knees and pull your knees apart.
Hold this and then tighten your lower
abdominal muscles, squeeze your buttocks
and raise your buttocks off the floor/bed as
creating a "Bridge" with your body.

Video # XVLP34SEP
PRONE ON ELBOWS - POE Hold 1 Second
Complete 1 Set
Lying face down, slowly press up and prop
Perform 1 Times a Day
yourself up on your elbows. Hold, lower back
down and repeat.

Video # XV9ZUFGLJ

BIRD DOG Hold 1 Second


Complete 1 Set
QUADRUPED ALTERNATE ARM AND LEG:
Perform 1 Times a Day
While in a crawling position, tighten/brace at
your abdominal muscles and then slowly lift a
leg and opposite arm upwards. Your hip will
move into hip extension on the way up. Lower
leg and arm down and then repeat with
opposite side.

Maintain a level and stable pelvis and spine the


entire time.

Video # XVCBU6UJS

POSTERIOR PELVIC TILT

Lie on your back on a firm surface with knees


comfortably bent (top picture). Then flatten
back against the table while contracting
abdominal muscles as if pulling belly button
toward ribs (bottom picture).

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