by Jessica Surman | Feb 17, 2026 | TFD Therapy, Workout
Here are some simple but powerful exercises for stronger, healthier knees… – Wall sit – Single leg squat to box – Bosu squat – Single leg step ups Strengthen the knees, improve control, and reduce injury risk with these go-to exercises....
by Jessica Surman | Jan 21, 2026 | Workout
STANDING EXERCISES: Single Leg RDLs (6-8 reps each side) Hold magic circle in hand of non-standing leg. Hinge at hip and place magic circle on the floor on outside of non-standing leg whilst taking the other arm out straight whilst balancing. Targets: Glutes (standing...
by Jessica Surman | Dec 23, 2025 | Workout
Try this workout to help alleviate lower back pain or stiffness. Stop if any exercise causes pain. Perform each move slowly and focus on your control with 12 reps on each side x 3 rounds. BIRD DOG DORSAL RAISE GLUTE BRIDGE FIRE HYDRANT Bird Dog: Start on all fours in...
by Jessica Surman | Oct 28, 2025 | Workout
UNILATERAL PREACHER CURL (2 X 12 REPS EITHER ARM) INCLINE CURLS (2 X 12 REPS) DUMBBELL 21’S (2 ROUNDS) CLOSE GRIP CHEST PRESS (2 X 12 REPS) BENCH TRICEP DIPS (2 X 12 REPS) UNILATERAL OVERHEAD EXTENSIONS (2 X 12 REPS EITHER ARM) (Equipment needed: adjustable...
by Jessica Surman | Oct 3, 2025 | Workout
Circuit 1: HEAVY – Narrow squats MEDIUM – Lunges LIGHT – Wall sit calf raises Circuit 2: HEAVY – Deadlifts MEDIUM – Squat w/ pulse LIGHT – Prison squat Circuit 3: HEAVY – Sumo squat MEDIUM – Swings LIGHT – Cossack...
by Jessica Surman | Sep 2, 2025 | Workout
Pilates can really improve performance when taking on long distance walks. Pilates focuses on balance, posture, strength and flexibility which are all crucial in avoiding injuries and enhancing performance. Here are a few exercises that will complement your walking...
