Lower Limb Bone Stress Rehab Program - phase 1

This 3-week microcycle is designed specifically for the out-of-boot phase of healing, where walking is permitted but strength, conditioning & balance must resume and progress.

The focus:

• Restore calf load tolerance safely • Rebuild bilateral lower body strength • Maintain upper body force production • Preserve aerobic fitness through bike intervals and pull buoy swim work (no kicking) • Protect healing bone from torsion, strain rate, and horizontal force • Prevent deconditioning while respecting medical restrictions

There is:

No sled work. No carries. No locomotion under load. No shooting. No pivoting. No elastic work.

Every session includes:

• Clear purpose • Sets, reps, tempo and rest • Load ceilings (≤70% during boot phase) • Regression options for unsupervised execution • Strict “Not-To-Do” guidelines to prevent setbacks

The structure follows a Rehab → Foundation progression model and translates system percentages into practical weekly training doses.

Across 5 weekly sessions (3 mandatory, 2 optional), the athlete builds:

✅ Controlled bilateral strength ✅ Posterior chain capacity ✅ Core stiffness and anti-rotation control ✅ Aerobic engine without ankle propulsion ✅ Confidence under structured loading

This is not a generic return-to-play template. It is a phase-specific, medical-compliant reload built for a developing basketball athlete in-season.

The goal is simple:

Heal properly. Maintain performance qualities. Return stronger — not just cleared.