Coach Andreas
Anterior Cruciate Ligament (ACL) Pre-rehabilitation 5 weeks program
This pre ACL rehabilitation workout is built on principle from world leading expert on ACL rehabilitation and specific the article
The session is two times per week. As extra I have added a core session with bodyweight exercises you can do at home without equipment.
Finally, there is two cardio days with either walking or biking.
2 sessions per week
Must use App app to view and log training
Program Training
A
Biking
1 x 10:00
B
Elliptical trainer
1 x 10:00
C
Treadmill Work
1 x 10:00
D
BW Single leg squat
3 x 8
E
Step-Ups
4 x 10
F
BOSU Squats
2 x 20
G
Seated Single Leg Press
4 x 6
H
Leg Extension single leg
4 x 6
I
Single leg lying leg curl
J
Barbell back squat 90 degrees
3 x 8
K
Fitball Hamstring Curl
3 x 6
L
Single leg counter movement jump
2 x 15
M
Single Leg side Hops (Phase 1 plyometric) ACL Exercise
3 x 15
N
Skaters
2 x 20
A
Walk
1 x 3000
A
Biking
1 x 10:00
B
Elliptical trainer
1 x 10:00
C
Treadmill Work
1 x 10:00
D
BW Single leg squat
3 x 8
E
Step-Ups
4 x 10
F
BOSU Squats
2 x 20
G
Seated Single Leg Press
4 x 6
H
Leg Extension single leg
4 x 6
I
Single leg lying leg curl
J
Barbell back squat 90 degrees
3 x 8
K
Fitball Hamstring Curl
3 x 6
L
Single leg counter movement jump
2 x 15
M
Single Leg side Hops (Phase 1 plyometric) ACL Exercise
3 x 15
N
Skaters
2 x 20
A
Biking
1 x 45:00
A
B
Half Deadbug
20, 16, 12
C
BW side V Sit
20, 16, 12
D
Side Plank Hip Drops
20, 16, 12
E
BW Tuck Crunch
16, 12, 8
F
BW Hollow Body Bicycle
3 x 0:15
G
BW Floor Windshield Wipers
16, 12, 8
H
BW Seagulls
16, 12, 8
I
BW double straight Leg Raises
16, 12, 8
