Resistance exercise component of HBEP (group 1)
| Muscle group | Exercise | 1 | 2 | 3 | 4 | 5 | 6 |
| Upper limb press | Horizontal press | Wall press-up | Press-up on knees | Hands-elevated press-up | Progressively lower hands-elevated press-up | Press-up | Press-up with progressive band resistance |
| Vertical press | Overhead press, arms only | Overhead press with light weight (eg, soup cans) | Overhead press with heavier weight (eg, water bottles) | Pike push-up, hands on raised surface | Pike push up | Pike push-up, feet elevated to knee height | |
| Upper limb pull | Horizontal pull | Two-arm row with light weight (eg, soup can) | One-arm row with light weight (eg, soup cans) | Two-arm row with heavier weight (eg, water bottles) | One-arm row with heavier weight (eg, water bottles) | Two-arm row with progressive band resistance | One-arm row with progressive band resistance |
| Lateral/vertical pull | Lateral rotation with yellow TB | Bilateral abduction with TB | Diagonal TB pull | Vertical pull down with yellow TB | Vertical pull down with red TB | Vertical pull down with green TB | |
| Lower limb | Squat | Raised surface chair stands | Wall squat | Chair stands | Full squat | Squat with light weight (eg, soup cans) | Squat with progressive band resistance |
| Lunge | Static lunge with support | Static lunge without support | Dynamic half lunge | Dynamic full lunge | Walking lunge | Walking lunge with progressive load | |
| Step ups | Low step-up (eg, 1 stair) | Low step-up with knee raise | Low step-up with knee raise and light weight (eg, soup cans) | High step-up with high knee | High step-up with high knee and light weight (eg, soup cans) | High weighted step up with high knee and progressive load | |
| Core stability | Anti-anterior flexion | Four-point kneeling holds | Four-point kneeling with leg raises | Four point kneeling alternate arm and leg raises | Kneeling plank | Plank | Plank with progressive load |
| Glute med/anti-lateral flexion | Clams | Clams heels raised | Straight leg clam | Elbows-elevated side plank | Elevated side plank | Side plank | |
| Extension | Pelvic tilt in crook lying | Bridges | Bridges with yellow TB | Bridges with red TB | Bridges with red TB and heel raise | Bridges with red TB straight leg reps |
HBEP, home-based exercise and theory-based motivation support programme; TB, theraband resistance bands.