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 )

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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
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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-

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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
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Sun 17 Day Off
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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

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Tues 19 Oct
*7:30 Lynette Physio
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