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Monday, April 11, 2016

4 weeks post ACL surgery rehab protocol part 2

4 weeks post op.

Logged on 3-15. Went to Golds gym.

Warmed up on the cross trainer/elliptical machine
leg press set at 4, did 30 reps
hamstring curls on the machine, 20lbs
step ups 20
lunges 2 laps
standing leg extensions with weight
wall sits 2.5 mins
3 mins of shadow boxing.
Been feeling stronger and more productive going to Golds this week.

The following day 3-16 in PT Did:
Elliptical
stretch
monster
side step
hamstring slides
New: pistol squat on 6 inch box, heel touches ground.
New: balance on bossu ball, 45 deg squat, 30 second single leg balance on the ball.
Been told, in 2 weeks I can jump rope. 

At Golds that night, did:
Elliptical 20 mins
Leg press 3 sets of 10
Hamstring curls 3 sets of 10
Used the same weight as I did earlier that day

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