Table 1

Example exercise programme for participants to use to track their exercise and follow through the circuit

Date: SAMPLE
Begin with a 5 min warm-up, and always start with lighter weights and you can always go higher. Aim for a weight that you can do 8–12 repetitions. The 12th repetition should be challenging without breaking form. If you can get to 15 repetitions without struggle, then increase the weight.
ExerciseSetRepsWeightSetRepsWeightNotes
Squat       
Hip hinge       
Reverse lunge       
Single leg deadlift       
Inclined push-ups       
Single arm supported row       
Upright row       
Lat pulldown       
Band pull apart       
Band external rotation       
Tandem stand       
Single leg stand       
Take some time to do your hand therapy exercises and some stretches.