Evolutio Sports Physiotherapy Melbourne
Strength & Conditioning, Football , Track & FieldWelcome to the Evolutio Sports Physiotherapy ACL Rehabilitation program for post surgery athletes.
This program has been designed by the creative physiotherapist elves in Melbourne, Australia who have detailed experience with high level athletes from CrossFit, Olympic Lifting, Australian Rules Football, Gaelic Football and NFL.
This workout program has been created for those who are 12 weeks + post surgery, and who have been cleared by their surgeon for higher level strength work.
The main aim of this awesome program is to build strength through the major muscle groups, including the glutes, back, hamstrings, quadriceps and calves.
Please use this program in consultation with your current physical therapist or physiotherapist.
All the exercises in this program are closed chain exercises, to minimise risk for the graft.
Running, Cardio and Swimming work will need to be done separately in the rest days from this program
This program is really designed towards hamstring graft ACL's but can be used for other types as well, including patella tendon and Lars.
3 sessions per week
Must use App app to view and log training
Program Training
A
Bike
1 x 5:00
B1
Single Leg Balance - with throw and catch
2 x 20
B2
Single Leg Wobble Board Balance
2 x 1:40
B3
Banded Hip Thrust
2 x 15
B4
Single leg glute bridge on bench
2 x 10
C1
Box Squat
5 x 8
C2
Banded Monster Walks
5 x 10
C3
Pallof Press
5 x 5
D1
Banded Good Morning
2 x 30
D2
Dumbbell single leg calf raise
2 x 20
D3
Banded Terminal Quads Extension
2 x 20
D4
Plank
2 x 0:30
A1
Banded Good Morning
3 x 15
A2
Double leg glute bridge on bench
3 x 20
A3
Ankle Clock Work
3 x 1:00
B1
Romanian Deadlift
5 x 10
B2
Glute Wall Isometric Holds
5 x 2 @ 0:20
C
Trap Bar Deadlift
5 x 8
D1
Barbell Hip Thrust
3 x 10
D2
Baby Turkish Get Up
3 x 4
D3
Single Leg Throw and Catch
3 x 10
E1
Walking Lunges
1 x 20
E2
Reverse Sled Drag
1 x 20
E3
Prowler Push
1 x 20
A
Bike
1 x 5:00
B1
Single Leg Balance - with throw and catch
2 x 20
B2
Single Leg Wobble Board Balance
2 x 2:20
B3
Banded Walks - Forward/Backwards
3 x 10
B4
Banded Walks - Lateral
2 x 10
C1
Goblet Squat
8, 10, 12, 14, 16
C2
Dumbbell single leg calf raise
5 x 15
C3
Seated Calf Raise
5 x 15
C4
Banded Good Morning
5 x 15
D1
Barbell Hip Thrust
3 x 8
D2
Med Ball Slam
3 x 15
D3
Med Ball Lateral Slam
3 x 15
D4
Banded Monster Walks
3 x 20
E1
Side Plank
3 x 0:30
E2
Plank
3 x 0:30
Evolutio Sports Physio
Based out of Melbourne, Australia. Evolutio is a tight knit unit of Specialists in Strength and Rehabilitation. Following heavy experience lifting, coaching and working with Australian Rules Football, NFL, CrossFit and Olympic Lifters.
