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.
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Thurs 28 Oct
Swim 100m
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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)

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