Level 1:

Aim for 3x 15 reps, every 2nd day. 

Theraband Hamstring Curl Bilateral Bridge Single Leg Bridge
Prone theraband hams curl Bridge Single leg bridge
Tie a theraband around the leg of a table and pull against it as your bend your knee.

 

Push through your heels, activate your gluteals and lift your hips. Push through the one heel, activate your gluteals and lift your hips.

 

 Level 2:

Aim for 3x 15 reps, every 2nd day. 

Nordics Hip Thrust Walking Lunges
Nordics Hip thrust on swiss ball Lunge
Kneeling, have someone hold your ankles as you lean forward, catch yourself and then straighten up. Lie with the affected lower leg on a swiss ball. Lift the hips up. Active your gluteals. Walk lunges the length of the room/hallway. Keep weight on the front heel and chest up.