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)
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*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)
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*Ball squats (-3x sets 15 reps-elastic on knees )
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*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)
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*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
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(1set = Sideways L ~10steps,Sideways R ~10steps, :Alternating 3 times)
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Run backwards 2x 100m's
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Verticle Jumps X 30