Purpose & Benefits:

Purpose: Strengthen glutes; support hip extension.
Why it matters: Improves posterior power.
Place in session: Lower-body day.

Exercise Details:

Target muscles: Gluteus maximus.
Equipment: Medicine ball (2–5 kg, held behind knee or ankle).
Duration/Intensity (RPE): Same as standard prescription.

Pre-Session Checklist (✓):

Ball secure.

Step-by-Step Execution:

1. Sit upright with a medicine ball held behind the knee or ankle.
2. Kick the leg back against the ball’s resistance.
3. Return slowly and alternate sides.

Quick Cues:

“Kick back • Glute squeeze.”

Scaling Tree:

No ball first.

Success Criteria:

Full controlled kick.

Common Faults → Fix:

Arches back → “Neutral.”

Safety / Stop:

Hip strain → STOP.

4-Week Progression:

Pause at back.

Applicability:

Same.

Disability-Specific Modifications:

Short kick.