70 Days Since ACL Reconstruction Surgery... ADVANCED POST-OP ROUTINE!

Warmup:
Extension: 2 x 120secs
Ankle Pumps: 2 x 10-20
Quad Contractions: 2 x 5-30secs
Leg Raises: 2 x 12 (CONTROLLED)
Side Leg Raises: 2 x 10 (5 sec. hold)
Glute Bridges: 2 x 10 (squeeze hips and cores)
Workout:
1. Squats [2-3 sets x 20-25 reps]
2a. Resistance Band Hamstring Curls [2-3 sets x 10-12 reps]
2b. Wall Sits [As Long As Possible]
3. Lunges [1-3 sets x 10-12 reps]
4a. Step Downs [1-3 sets x 10-15 reps]
4b. Step Ups [1-3 sets x 10-15 reps]
5a. Calf Raises [2-3 sets x 20 reps]
5b. Elevated Calf Raises [2-3 sets x 10] (FULL ROM)
5c. Tibialus Raises [2-3 sets x 15-20 reps]
[I experience popping noises in my knee during some workouts... they feel good! If they are painless it is your soft tissue opening up!]
[I have been trying to get 6 to 10 thousand steps a day!]
[I use an Athletic Brace any time I leave my house!]
I hope you guys enjoy these quick rehab videos! Stay tuned for more in the future!
Also, don't forget to COMMENT below if you guys have any recommendations of videos I should react to or any games I can play on my channel! Leave a LIKE if you enjoyed my content and of course... SUBSCRIBE to see new content... AND MOST IMPORTANTLY... do not forget to smile, do not forget to be happy, and don't forget to take a step back and enjoy life... because LIFE IS BEAUTIFUL, FOLKS!
My name is Alexander (Xander)… I started posting videos for fun after tearing my ACL! I've always thought it'd be interesting to document my life, perspective, and personality. The purpose is to connect with anyone navigating this adventure of life-anyone who feels lost at times or who needs a good laugh-really any person who needs some positive vibes!
I hurt myself playing basketball a few weeks before the start of this channel. After an MRI I was finally diagnosed with a full tear in my ACL and a partial tear in my Medial Meniscus. I've grown to love physical activity, whether it be sports, work, weight training, walking my dog, or going for runs. This injury has been a huge setback for me and I wanted to do something productive with it instead of doing nothing! My surgery was on July 22nd, 2024! I want to make this injury as positive of an experience as possible. In doing so I want to try something new with my time off work... and this channel is turning into something I'm really enjoying! We take things too seriously in life, it's important to enjoy the little things! I hope this channel can be one of your life's 'little things'! If I make even one person's day a little better with my videos this series is a success!
PLEASE, PLEASE, PLEASE! IF YOU HAVE ANY FEEDBACK I'D LOVE TO KNOW!
Thanks for watching, stay blessed!✌️

[@Poet_Biker]

Hi Buddy
Your video description is awesome. Positivity is definitely in scarcity post surgery. There are moments when you get depressed and start losing hope. But then we bounce back and start the exercises. That's how post ACL life is, until we are back to outdoor life.
Wish you a super speedy recovery. I am now in 41st day post ACL. My name is Manish and I am from India.