This workout is an example of what I would do for a person around 10-12 weeks post ACL surgery. Obviously all athletes are different and all knee surgeries vary but this is a good overall example. We see a ton of knee injuries living in Jackson and it is super important to bridge the gap between physical therapy and getting back to sport.
Wright Training is partnered with Excel Physical Therapy. We have two physical therapist at the gym to talk to as their athletes are transitioning to us. Many of these athletes want to start skiing again right out of PT but still need to build their strength back. In many cases people that do not build back strength either re-injure or continue to compensate for years and develop bad mechanics.
This workout starts with dumbbell complex which warms up the entire body and gets everything firing from the start. The program then moves into some upper body work and posterior chain work which is very important for getting strength back. I like to do a lot of single leg work so that the injured side does not depend on the uninjured side and builds its own strength. The program then ends with some total body work to focus on motor control and mechanics of body working together. This works well with Atomic man-makers and helps with building confidence in the leg as well. Lastly, we end with Jane which is beneficial to building up glute medias. This program will help with strengthening, joint mobility and decrease chance of re-injury.
Warm Up:
3x Dumbell Complex
- 6x Deadlifts
- 6x Rows
- 6x Cleans
- 6x Squats
- 6x Push press
- 6x Situps
- 6x Pushups
- Instep stretch
6 Rounds
5x Military press
10x Sumo swings
Instep w/ Twist
6 Rounds
6xea Split squat
10xea Lateral step-ups with 2 second hold
pigeon
6 Rounds
4x Atomic manmaker with no jump
10x Russian triangle
4x Alligator pushups
Jane 30 sec
