ACL + Knee Surgery Rehab | Week 08


Program Instructions

You are in Stage 3 now, so more single leg work comes in as well as hamstring focus. Try to keep on top of your training regime, as you can't move to the advanced exercises until you complete the previous ones.
You need to continue to work on the end range ROM into flexion with the rower and child's pose, as well as the quadricep stretching. Mobility work to be done every day.
Continue the exercises at least 3 times per week splitting the program into 2 days. This week again Set A is the hamstrings activation, balance and control work and Set B is the strengthening exercises. If you are able you could do both Set A and Set B on one day but don't overdo it, and as you now start one leg work so be careful and don't push yourself too much. Continue working on consistency with the frequency of the use of the Bike AND the rower.


Special Notes
Remember if you have a hamstring graft - it's at it's weakest point post-operative next week. If you are in a standing job just watch how much swelling creeps in around the knee as you're loading the knee when you stand and your joint and bone may not be as recovered as your muscles are at present.


WEEK SPECIFIC VIDEOS

MOBILITY EXERCISES

1
x / day
5
x / week

REHAB EXERCISES | Set A

1
x / day
3
x / week

REHAB EXERCISES | Set B

1
x / day
3
x / week