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 )

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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 )

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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 )

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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


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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%.


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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)