20 Weeks after ACL reconstruction (Wed 20 - Tues 25 OCT)

Wed 20 Oct

•Airwalker: Cardio (140-160bpm) 20mins
•Super Circuit (50mins)
Including- Step (jump up down then backwards up and down)
•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively
•Squats against the wall- Ball
Elastic around knee -Open knees (2sets 10)
__________
Fri 22 Oct
40mins Cardio

HAMSTRING CURLS
LEFT ONLY
3 set 10 , 5 , and 10 reps ( weight: 10 , 15 and 10kg )

Quad Press
LEFT ONLY
3 sets 15 reps ( weight: 45 kg & 52,5kg )
***
Calf press
LEFT ONLY
L )3sets 15 reps ( weight: 30kg )
***

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30


•Squats against the wall- Ball
Elastic around knee -Open knees (3sets 15)
___________
Sun 24 Oct

•Tredmill 20mins
~2mins walk(6.5) & 2mins run(10)~ alternatively

Lie on side-elastic Band on knees:
Leg raises:
R"Leg 2 sets 15
L"Leg 2 sets 30

•Squats against the wall- Ball
Elastic around knee -Open knees (3sets of 10)

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

Quad Press
3 sets 15 reps ( weight: 45 kg & 52,5kg &60kg )
***

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