Evolutio Sports Physiotherapy Melbourne
Football , Basketball, Weightlifting, Olympic Lifting, Field SportsThis is a 12 week Anterior Cruciate Ligament Rehabilitation Program for those not wanting to undergo Surgery.
You'll be able to start this program as soon as your swelling has subsided, and your range of motion has returned.
As the top Physiotherapy (Physical therapy) clinic in Australia, we would suggest discussing this program with your practitioner prior to starting. However, it will address all the weaknesses and areas you need to make sure your knee is as strong as possible without a new Anterior Cruciate Ligament.
If you like it. Drop us a line at Insta: Evolutiohq
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Bike
1 x 10:00
B1
Banded Monster Walks
3 x 10
B2
Single leg glute bridge on bench
3 x 8
B3
Banded Good Mornings
3 x 10
C1
Seated Single Leg Press
4 x 8
C2
Walking Lunges
4 x 10
D1
Leg Extension
3 x 10
D2
Prone Machine Hamstring Curl
3 x 10
D3
DB Lateral Lunge
3 x 8
E1
Prowler Push
3 x 20
E2
DB Farmer's Walk
3 x 20
A
Bike
1 x 10:00
B1
Banded Monster Walks
3 x 10
B2
Single leg glute bridge on bench
3 x 8
B3
Banded Good Mornings
3 x 10
C1
Trap Bar Deadlift
4 x 8
C2
Bulgarian Split Squat
4 x 6
D1
Leg Extension
3 x 10
D2
Prone Machine Hamstring Curl
3 x 10
D3
Single Leg RDL
3 x 8
E1
Hollow Hold
3 x 0:30
E2
Russian Twist
3 x 10
A
Bike
1 x 10:00
B1
Banded Clams
3 x 8
B2
Psoas March
3 x 8
B3
Hamstring Slider - Single Leg
3 x 6
C1
Barbell Hip Thrust
3 x 8
C2
Spanish Squat
3 x 8
C3
Fitball Hamstring Curl
3 x 8
C4
Roman Chair Leg Raises
3 x 10
D1
DL Calf Raises
3 x 15
D2
Seated Calf Raises
3 x 15
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.
