21weeks post ACL reconstruction- Month 5- (wed 27 Oct - tues 2 Nov)

WED 27 OCT
*Jog 3kms - alternating side shuffles , skipping , "wide legged running" , and side stepping.
__________
Thurs 28 Oct
Swim 100m
__________
FRI 29

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15

•Squats against the wall- Ball
Elastic around knee -Open knees (3sets of 15)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 15kg )
L only: 3 sets 15 /10 /7reps ( weight: 10kg )

Quad Press
3 sets 15 reps ( weight: 52,5kg &60kg & 60kg )
***

Ball work(hamstrings)
L & R (2 sets of 10 -balancing on alternate legs )
____________
Sat 30 OCT
*Swim 200m
*20pushups

•Airwalker: FAT BURN (117-122bpm) 20mins
SUPER CIRCUIT:
Between weight resistance machines:
1) using step up, jump off on and off- fwds and bckwards.
2) Stepping up and sideways (left and right alternatively)
3) running up the stairs and down
4) hopping on and off the step both feet

HAMSTRING -BOSU BALL
BOSU Ball Side Squats and Hops
Side to side squats on a bosu ball involve stepping off to the side and doing squats with one foot on the ball and one on the ground.3 sets 20 (alternate L and R)

Read more: How to Do Bosu Ball Side to Side Squats: How to Do Bosu Ball Exercises | eHow.com http://www.ehow.com/video_2280465_do-ball-side-side-squats.html#ixzz13v7jLX48



Lunges. with weights in hand:
Alternate legs : Leg 3 sets 20


•Squats against the wall- Ball
Elastic around knee -Open knees (3sets 15)
____________
Sun 31 Oct

•Airwalker: FAT BURN (ave. 126bpm) 20mins

SUPER CIRCUIT:
Between weight resistance machines:
1) using step up, jump off on and off- fwds and bckwards.
2) Stepping up and sideways (left and right alternatively) -Quick moving-
3) running up the stairs and down
4) hopping on and off the step both feet

Quad Press
3 sets 15 reps ( weight: 45kg & 52,5kg &60kg)

*Bosu Ball Side to Side Squats
(From one Bosu to next not touching the ground!)

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MON 1 NOV
*Trail Run 4km's

20 Weeks after ACL reconstruction (Wed 20 - Tues 25 OCT)

Wed 20 Oct

•Airwalker: Cardio (140-160bpm) 20mins
•Super Circuit (50mins)
Including- Step (jump up down then backwards up and down)
•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively
•Squats against the wall- Ball
Elastic around knee -Open knees (2sets 10)
__________
Fri 22 Oct
40mins Cardio

HAMSTRING CURLS
LEFT ONLY
3 set 10 , 5 , and 10 reps ( weight: 10 , 15 and 10kg )

Quad Press
LEFT ONLY
3 sets 15 reps ( weight: 45 kg & 52,5kg )
***
Calf press
LEFT ONLY
L )3sets 15 reps ( weight: 30kg )
***

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30


•Squats against the wall- Ball
Elastic around knee -Open knees (3sets 15)
___________
Sun 24 Oct

•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30

•Squats against the wall- Ball
Elastic around knee -Open knees (3sets of 10)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 15kg )
L only: 3 sets 10 reps ( weight: 10kg )

Quad Press
3 sets 15 reps ( weight: 45 kg & 52,5kg &60kg )
***

Ball work(hanstrings)
L & R (2 sets of 10 -balancing on alternate legs )

19 weeks after ACL reconstruction 13 OCT - 20 OCT

13 OCt
Fat Burn 40mins Ex-Bike

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball
Lunges (2sets 15 right leg , 3 sets 15 Left leg)
***
Quad Press
2sets 15 reps ( weight: 45 kg & 52,5kg )
***
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 set 15 reps ( weight: 5kg )

_________________
Thurs 14 Oct
Step machine 10mins Cardio (13/25 effort)
Ex-bike 15 mins Fat burn (117-120bpm)
Ex-bike 5. mins Cardio (140bpm)
Tredmill: 10mins
•1min walk (effort 6.5) alternate 1min jog (effort 9.5)

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

***

Quad Press
2sets 15 reps ( weight: 37,5 kg & 45kg )
***
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 1 set 15 reps ( weight: 5kg )
L ) 1 set 5 reps ( weight: 10kg )


Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


Hib flexor/quad stretch
Calf stretch
____________________
Fri 15 Oct
•Airwalker: Cardio (140-160bpm) 20mins
•Tredmill: 10mins
= 1min walk (effort 6.5) alternate 1min jog (effort 9.5)

Quad Press
2sets 15 reps ( weight: 37,5 kg & 45kg )
***
Calf press
R )2sets 15 reps ( weight: 30kg )
L )4sets 15 reps ( weight: 30kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 1 set 15 reps ( weight: 5kg )
L ) 1 set 5 Reps ( weight: 10kg )

Ab. Curl: 3 sets 10 reps ( weight: 35kg )
Overhead pullover - 3 sets of 10 ( weight: 37,5kg)

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Bridging gym Ball: Lift alternate Legs :stabilize (tight hamstring and glutes and hold leg straight - 10secs each ) -once-

_________

16 Oct
Stationary Bike : Fat Burn 40mins (117-122bpm)

Quad Press
3 sets 15 reps ( weight: 45 kg & 52,5kg & 60kg )
***
Calf press
R )2sets 15 reps ( weight: 30kg )
L )4sets 15 reps ( weight: 30kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 set 10 & 5 reps ( weight: 10kg )

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (15kg)
L"Leg 4 sets 15 (15kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (15kg)
L"Leg 4 sets 15 (15kg)


Lunges (2sets 15 right leg , 3 sets 15 Left leg)

Stiff one legged Deadlift (3kg weights in each hand) :
Left Leg : 4 sets 10
Right Leg: 2 sets 10

Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
_________________
Sun 17 Day Off
____
Mon 18 Oct
•Airwalker: Cardio (140-160bpm) 20mins
1 hour Stationary Bike : Fat Burn 40mins (117-122bpm)
•Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
•Super Circuit (50mins)
No Quads / No Hamstring weight resistance :I am very stiff. So badly so ,that I feel I am walking with a limp??
:I made a physio appointment for tomorrow appointment

___________
Tues 19 Oct
*7:30 Lynette Physio
__________

week 18 ( 4mnths) post ACL reconstruct

Tues 5th
Cardio 15mins Ex-Bike
Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball - 5 seconds max balance on each Leg .
Whole Body Stabilization gym ball

***
Quad Press
2sets 15 reps ( weight: 45 kg &52,5kg )

Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 1 set 5 reps ( weight: 5kg )

______________________________________
Wed 3rd Oct
Cardio 15mins Ex-Bike
Hamstring stretch(towel) 30secs p/leg
Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball
Lunges (2sets 15 each leg)
•left leg 1set 15 extra
Stiff one legged Deadlift
***
Quad Press
2sets 15 reps ( weight: 45 kg & 52,5kg )
Calf press
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )


HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 1 set 10 reps ( weight: 5kg )

_____________________________
Thurs 7 Oct [DAY OFF TOO STIFF]
FRI 8 Oct [Still very stiff , but at gym]
Stationary Bike:
Fat Burn : 40mins HOUR 117-120 bpm

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 2 set 15 reps ( weight: 5kg )

Lunges: 2 sets 15 R. Leg
4 sets 15 L. Leg
Dead Stiff 1 -Leg Lifts- Hand weights
• 2 sets 15 R. Leg
•4 sets 15 L. Leg

No Core Stability Ball
Abdominals: 3 sets of 10(35 &45 & 50kg)
Lats. 3 sets of10 ( 30kg )

_____________________
FRI 8 Oct
20mins Cardio
-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

HAMSTRING CURLS
R & L )2sets 15 reps ( weight: 10kg )
L ) 2 set 15 reps ( weight: 5kg )

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


Hib flexor/quad stretch
Calf stretch
Bridging gym Ball
Whole Body Stabilization gym ball

__________________
Sat 9 Oct
20mins Cardio

-- LOW PULLEY (abduction)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

---LOW PULLEY.(Extension)
R"Leg 2 sets 15 (10kg)
L"Leg 4 sets 15 (10kg)

Hamstring Stretch _ (towel on foot) 30secs each foot

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 4 sets 15


_________
Sunday (Horse Riding only) No Gym

I feel like this coming week is bringing great promise for my exercise program. I'm feeling motivated /strong. I have adjusted my diet , adding more essential fats. I also feel I hit a dip in my training / a block because my body was not as healthy as it shoud be _ I was "too health" conscious and cut out too many fats to get my fat % down. Which at its lowest beginning Sept = 13.9%.


_________
Monday 11 Oct
Stationary Bike: 50mins (fat burn 117-122 bpm) & 10mins Cardio 130-142bpm

•Hamstring stretch(towel) 1min p/leg
Hib flexor/quad stretch (heel on L"Leg nearly touching glut - 5 degree difference)

Bridging gym Ball - 10 seconds max balance on each Leg .

Whole Body Stabilization_press up 1min

Quad Press
3sets 15 reps ( weight: 45 kg & 52,5kg &60kg)

Calf press:
R )2sets 15 reps ( weight: 22kg )
L )4sets 15 reps ( weight: 22kg )


HAMSTRING CURLS:
R & L )2sets 15 reps ( weight: 15kg )
L ) 2 sets 15 reps ( weight: 5kg )

Upperbody:
Lats pullover 2 sets 15 (37.5kg)
Bicep Curl 2 sets 10 (10kg)
Verticle row 2 sets 10 (37,5kg)