Generated from prompt:

1️⃣ Hip Exercise Library Cover: MOVEXA – by Physiotherapist Osama Mustafa Hip Exercise Library [Placeholder Logo] 🟢 Early Phase 1. Hip Flexion AAROM – 2–3 × 10 Pain-free range Link 2. Isometric Hip Abduction – 3 × 10 sec No pelvic shift Link 3. Pelvic Tilt – 2–3 × 12 Coordinate breathing Link 4. Weight Shifting (Standing) – 2–3 × 30 sec Symmetrical loading Link 🟡 Intermediate Phase 5. Clamshell – 3 × 12–15 No trunk rotation Link 6. Bridge – 3 × 12 Neutral spine Link 7. Standing Hip Abduction – 3 × 10–12 Control pelvis Link 🔵 Advanced Phase 8. Single-Leg Romanian Deadlift – 3–4 × 8–10 Hip hinge – balance focus Link 9. Lateral Lunge – 3 × 8–10 Knee-hip alignment Link 🔴 RTP Phase 10. Lateral Hops – 3–5 × 20–30 sec Soft landing – control Link 11. Cutting & Change of Direction Drills – 4–6 sets Gradual speed progression Link Footer: Prepared by Physiotherapy Team – Movexa ⸻ 2️⃣ ACL Rehabilitation Library Cover: MOVEXA – by Physiotherapist Osama Mustafa ACL Rehabilitation Library 🟢 Early Phase 1. Quad Sets – 3 × 10 sec Full knee extension Link 2. Heel Slides – 2–3 × 10–12 Pain-free range Link 3. Straight Leg Raise – 3 × 10 No extension lag Link 4. Weight Shifting (Standing) – 2–3 × 30 sec Symmetrical weight bearing Link 🟡 Intermediate Phase 5. Mini Squat – 3 × 12–15 Knee alignment Link 6. Step-Ups – 3 × 10–12 Control descent Link 7. Hamstring Curls (Band) – 3 × 12–15 Controlled movement Link 8. Single-Leg Balance – 3 × 30–45 sec Progress surface Link 🔵 Advanced Phase 9. Bulgarian Split Squat – 3–4 × 8–10 Knee-hip control Link 10. Single-Leg Romanian Deadlift – 3–4 × 8 Hip hinge Link 11. Forward & Lateral Lunges – 3 × 8–10 Avoid valgus Link 🔴 RTP Phase 12. Jump & Land Training – 3–5 × 6–8 Soft symmetrical landing Link 13. Lateral Hops – 3–5 × 20–30 sec Knee alignment Link 14. Cutting & Change of Direction – 4–6 sets Gradual speed progression Link Footer: Prepared by Physiotherapy Team – Movexa ⸻ 3️⃣ Ankle Sprain Library Cover: MOVEXA – by Physiotherapist Osama Mustafa 🟢 Early Phase 1. Ankle Pumps – 2–3 × 15 Pain-free range Link 2. Ankle Alphabet – 2–3 × A–Z Slow controlled movement Link 3. Isometric Ankle Eversion – 3 × 10 sec No pain provocation Link 4. Weight Shifting (Standing) – 2–3 × 30 sec Symmetrical loading Link 🟡 Intermediate Phase 5. Theraband Ankle Strengthening (4 Directions) – 3 × 12–15 6. Heel Raises (Bilateral → Unilateral) – 3 × 12–15 7. Single-Leg Balance – 3 × 30–45 sec 🔵 Advanced Phase 8. Single-Leg Squat – 3–4 × 8–10 9. Forward & Lateral Hops – 3–4 × 10 10. Star Excursion Balance Exercise – 3 × 6–8 reaches 🔴 RTP Phase 11. Plyometric Jump Training – 3–5 × 6–8 12. Agility & Cutting Drills – 4–6 sets Footer: Prepared by Physiotherapy Team – Movexa ⸻ 4️⃣ RCR Library Cover: MOVEXA – by Physiotherapist Osama Mustafa 🟢 Phase I – Early / Protection 1. Pendulum – 2–3 × 30–60 sec 2. Passive Shoulder Flexion – 2–3 × 10–12 3. Isometric Shoulder External Rotation – 3 × 10 sec 4. Scapular Setting – 3 × 10 🟡 Phase II – Active Motion 5. Active Assisted Shoulder Flexion – 3 × 12–15 6. Wand External Rotation – 3 × 12 7. Scapular Retraction (Band) – 3 × 12–15 🔵 Phase III – Strengthening 8. Theraband External Rotation – 3–4 × 10–12 9. Theraband Internal Rotation – 3–4 × 10–12 10. Scaption – 3 × 10–12 🔴 Phase IV – RTP / Functional 11. Overhead Reach with Load – 3–5 × 8–10 12. Plyometric Ball Toss – 3–5 × 10–15 13. Sport / Work Specific Drills – Task-based Footer: Prepared by Physiotherapy Team – Movexa ⸻ 5️⃣ Elbow Library Cover: MOVEXA – by Physiotherapist Osama Mustafa 🟢 Early Phase 1. Elbow Flexion & Extension AROM – 2–3 × 10–12 2. Forearm Pronation & Supination AROM – 2–3 × 10–12 3. Isometric Wrist Extension – 3 × 10 sec 4. Grip Squeezes – 3 × 10–15 🟡 Intermediate Phase 5. Theraband Elbow Flexion – 3 × 12–15 6. Theraband Elbow Extension – 3 × 12–15 7. Wrist Flexion & Extension (Dumbbell) – 3 × 12–15 8. Pronation & Supination (Hammer / Dumbbell) – 3 × 10–12 🔵 Advanced Phase 9. Eccentric Wrist Extension – 3–4 × 8–10 10. Closed Chain Weight Bearing – 3 × 20–30 sec 🔴 RTP Phase 11. Plyometric Ball Toss – 3–5 × 10–15 12. Sport / Work Specific Drills – Task-based Footer: Prepared by Physiotherapy Team – Movexa ⸻ 6️⃣ Wrist & Hand Library Cover: MOVEXA – by Physiotherapist Osama Mustafa 🟢 Early Phase 1. Wrist Flexion & Extension AROM – 2–3 × 12–15 2. Radial & Ulnar Deviation – 2–3 × 10–12 3. Finger Flexion & Extension (Tendon Gliding) – 3 × 10 4. Isometric Grip – 3 × 10 sec 🟡 Intermediate Phase 5. Theraband Wrist Flexion – 3 × 12–15 6. Theraband Wrist Extension – 3 × 12–15 7. Pronation & Supination – 3 × 10–12 8. Putty Exercises (Pinch / Roll / Squeeze) – 3 × 10–15 🔵 Advanced Phase 9. Eccentric Wrist Extension – 3–4 × 8–10 10. Closed Chain Weight Bearing – 3 × 20–30 sec 11. Dexterity Drills (Ball Roll / Peg Board) – 3–5 min 🔴 RTP Phase 12. Plyometric Ball Drops / Catches – 3–5 × 15–20 13. Work / Sport Specific Tasks – Task-based Footer: Prepared by Physiotherapy Team – Movexa All of these with