Stability

Stage 1 · Early

Gentle activation and range — off the feet or unloaded, little to no load through the joint

• Banded ClamshellSide-lying · band above the knees · open the top kneeLoop BandSeated / lying
• Banded Seated Hip AbductionSeated · band above the knees · press the knees apartLoop BandSeated / lying
• Dead BugOn your back, arms and knees up · lower one arm and the opposite leg · press the low back down · alternateCalisthenicsSeated / lying
• Isometric Shoulder FlexionFist against the wall at waist height · press forward gently · hold, no arm movementCalisthenicsIsometric
• Isometric External RotationElbow tucked at your side, back of the hand on the wall · press outward gently · holdCalisthenicsIsometric

Stage 2 · Progressing

Active, partial load — building range and control

• Banded ClamshellSide-lying · band above the knees · open the top kneeLoop BandSeated / lying
• Banded Standing Hip AbductionBand at the ankles · lift the leg out · control backLoop BandWeight bearing
• Banded Seated Hip AbductionSeated · band above the knees · press the knees apartLoop BandSeated / lying
• PlankRibs down · glutes tight · log seconds heldCalisthenics
• Bird Dog HoldOpposite arm and leg extended · hips squareCalisthenicsIsometric
• Standing MarchingHold support · lift the knee to hip height · slow and tallCalisthenicsBalanceWeight bearing
• Bodyweight Hip HingeHands on the hips · push the hips back, flat back · stop at the stretch · stand tallCalisthenicsWeight bearing
• Scapular Retraction SqueezeStand tall · pull the shoulder blades together and down · hold 5s · relaxCalisthenicsIsometric
• Band External RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm out slowlyTube Band
• Band Internal RotationAnchor at elbow height · elbow pinned to the side · rotate the forearm in slowlyTube Band
• Wall Push-Up PlusHands on the wall, arms straight · push through the blades to round the upper back · relaxCalisthenics

Stage 3 · Strengthening

Loaded and single-limb work — rebuilding real strength and function

• Band Pallof PressResist the rotation · press straight outTube BandWeight bearing
• Single-Leg BalanceStand on one leg near support · eyes forward · build toward 30sCalisthenicsBalanceWeight bearing
• Standing Banded Hip External RotationBand above the knees · half-squat stance · rotate the knee out and back against the bandLoop BandWeight bearing
• Prone I-Y-T RaiseFace down · arms overhead · lift in an I, then Y, then T · squeeze the blades · lower slowCalisthenics
• Single-Leg Balance with ReachStand on one leg · reach the free foot forward, side, and back, tapping lightly · stay balancedCalisthenicsBalanceWeight bearing

Also useful

• DB Overhead CarryDumbbell locked overhead · ribs down · walk tall without leaning
• Cable WoodchopHigh anchor · rotate and chop diagonally across the body
• Cable Pallof PressResist the pull toward the machine · press straight out · brace