ACL REHAB
WEEK 5
3 quarters squat x20
Bulgarians with 2 hand supports x 20
side planks on knees x 30 seconds x 3 sets
Deadlifts (pick a moderately difficult weight and go to the depth you feel comfortable with) x 20
3 x a day
Power walking upto 25 minutes total a day
WEEK 6
Staggered deadlifts x 20
Full squats (if not painful) x 20
Side planks on ankles x 30 seconds x 2 sers (if strong enough and not painful)
Situps x 20
Straight leg raise x 20
Power walking total 30 minutes a day
WEEK 7
Squats with weights on shoulders x 20
Bike riding
Bulgarians without hand support aim for 90 degrees
Copenhagens at knee crease x 30 seconds plus if you can manage
WEEK 8
Seated gluteal and piriformis stretch x 30 seconds
Atg lunge with weights x 20
Lateral Step downs with hand support if required
Wall sit
Step up
Happy Rehab!
PHYSIOBYNUMBERS