How to do it
You need: A sturdy chair or box, A step, A resistance band.
Set out a chair or box, a step, and a band within a small space so you can move between them.
- Move through a circuit of about four exercises, such as sit-to-stands, step-ups, band rows, and calf raises.
- Do one set of each with good form, then move on to the next.
- Rest for about a minute, then repeat the whole circuit.
- End a set early if your technique breaks down or the operated limb aches sharply.
Form cues
- Your technique looks the same on the last repetition as on the first.
- The operated and non-operated sides share the work fairly evenly.
- Any ache afterward settles within a day.
Common mistakes
- Chasing higher numbers at the cost of good form.
- Skipping the rest between circuits.
- Adding load or speed faster than your body adapts.
Safety: Stop and message your physio if you get sharp joint pain, swelling that builds through the day, or the limb gives way.