23 Weeks post ACL (thurs 11NOV to WED 17NOV)

11 Nov Thurs
*1 hour fat burn stationary bike
Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Quad press L&R (3sets 15 - 45kg, 52,5kg & 60kg)
Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Ball squats (-3x sets 15 reps-elastic on knees )
=
*stretches /quads&hamstring
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12 Nov Fri
*Cardio 171bmp 20mins Airwalker
*DeadLifts 15 each leg

*Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*BOSU squats (-3x 10secs holding -elastic on knees )
*Stability Ball - hip raises (x 10 )
*Stability Ball - Hamstring (alternate leg raises ,hips up , hold leg forward x 10 each leg)

*Lats 15 reps (30kg)
*pullups 15 (50kg assisted)
*Balance on 1 leg L & R ( 3 sets of 20secs eyes closed )
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SAT 13 NOV
150m swim - varying strokes
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SUN 14 NOV
*Trail Run 5km's
4running exercises:
3sets sideways running
**=
(1set = Sideways L ~10steps,Sideways R ~10steps, :Alternating 3 times)
**
Run backwards 2x 100m's
**
Verticle Jumps X 30

22 Weeks post ACL reconstruction

Thurs 4 Nov
*10min stationery bike level 13 (out of 25) 118-122bpm
*20mins Step Machine fat burn
*Quad Press:
L&R -3x sets 15 reps( 45kg & 52,5kg & 60kg

Hamstring Curls
L 3 sets of 15 (5kg)
L&R 3 sets of 15 (10kg)
=
*Ball squats (-3x sets 15 reps-elastic on knees )
*Stability Ball - hip raises (-3x sets 15 reps)
*Stability Ball - Hamstring (alternate leg raises ,hips up , hold leg forward)
*Crab walk :elastic on knees
(L)4 sets 10 steps , (R)2 sets 10steps

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SAT 6 NOV
*Bike *Fat Burn(117-120bpm)

*DeadLift 2 sets 15 L &R

*Verticle Jumps x 20

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

•Squats on Bosu
Elastic around knee -Open knees (3sets of 15)

***
HAMSTRING CURLS
R& L : 3 set 15 ( 10kg )
L only: 3 sets 15 ( weight: 5kg )

*Towel stretch
*Heel to butt stretch

*Wobble Board -1 Leg- 2 x 30secs each balance

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Sun 7 Nov
4km trail run.
*Verticle Jumps x 20
5 sets 10m backwards running
5sets sideways skipping (L&R) 10m

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Mon 8 Nov
5km trail run
*Verticle Jumps x 20
5 sets 10m backwards running
5sets sideways skipping (L&R) 10m

1hr Stationary bike- fat burn (117-122bmp)
*Towel stretch
*Heel to butt stretch

Stability ball-
~ 2 legs on ball - bridge (hip raises x 15)
~ bridge - 2 feet on ball , alternate leg raises (straight leg) 10 each leg

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WED 10 NOV OFF