Schedule for my PT protocol for next few weeks. Will include more strength exercises after this period.
Some things I can do from home and some things I will start at gym next weekend (end of week 7/ beginning week 8).
Week 7:
Leg
- heel raises/ dorsiflex toe - 3x2x20
- ham sets - start with isometeric, then ham bridges - elevate to straight - 3x2x15 (hold 5 sec)
- single leg full weight balance for 5x30 sec. Progress to uneven surface (cushion)
- shallow double leg squats (30º) 3x2x20
- double leg bridges 3x2x20
- reverse lunge static hold 45º 10sec+ hold 3x10 (3x week)
Upper body / core
- bicycle crunches 4 - 5 x 50
- pull ups - 1x18, 1x 10
- pushups 1x25
Week 7-8 - additional exercises
- zero resistance stationary bike
- hip adductor and abductor machine
- glute and hip flexor machine
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Aqua running, hill walking, and first resistance strength exercises not until May. Nothing like repeated deep squat, seated leg extension, ham curl type exercise - needs to be avoided for 4 months or until June.
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