ACL Rehab week 3-4
Автор: Flora Hon
Загружено: 2013-12-28
Просмотров: 59584
Описание:
This is my 5th week after ACL reconstruction surgery. My leg is feeling stronger day by day, and I can walk without crutches at home. However to play safe, I still holding one crutch when I walk on the street.
So for week 3-4, exercises are listed as below:
1) Power Walk on Treadmill for 30 mins
with no incline, speed on 3 mph
2) 3 set 10reps Squat (15lbs)
3 set 10reps Squat (20lbs)
3) 3 set 10reps Back leg extension (20kg)
4) 3 set 10reps Seated leg press (15kg)
5) 3 set 10reps Seated leg curl (15kg)
6) 3 set 10reps Single leg squat
7) 10mins Cycling without any resistance
*Work out 3 times a week and don't forget to keep doing 'Knee Press' exercise whenever you have time.
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