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ACL Mobility Program

Every day mobility program.

Start This Plan

ACL Mobility Program

Every day mobility program.

ACL Mobility Program

Every day mobility program.

Workout Goals

Day 1
Day 2

Knee mobility 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Drop and dangle	Drop and dangle 1 sets, 00:01:00	1	00:01:00		--:--	Knee mobility 1 -- 4 rds
	Knee extension with a foam roller	Knee extension with a foam roller 4 sets, 00:01:00	4	00:01:00		--:--	Knee mobility 1 -- 4 rds
Use the weight of the leg initially then can add a small weight to the thigh Intensity: 3/10
	Hip mobility- trigger point therapy	Hip mobility- trigger point therapy 4 sets, 00:01:00	4	00:01:00		--:--	Knee mobility 1 -- 4 rds
One minute per muscle group
	Low back mobility	Low back mobility 4 sets, 00:00:30	4	00:00:30		--:--	Knee mobility 1 -- 4 rds
	Long sit calf stretch	Long sit calf stretch 4 sets, 3 reps	4		3	--:--	Knee mobility 1 -- 4 rds
3 x 1 min calf stretch holds. Can do every hour of the day to help walking
	Active straight leg raise - ASLR Beginner	Active straight leg raise - ASLR 4 sets, MAX reps	4		MAX	--:--	Knee mobility 1 -- 4 rds
Lock quads and small amplitude oscillations. Get a quads burn.

normal
superset
alternate
circuit

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Workout Plan Summary

This knee mobility program is to restore normal knee movements as quickly as possible after surgery. Restoring normal flexion but more importantly, knee extension promotes normal gait, walking alternate stair walking and general life mobility. Don't be left with a stiff, non-functional leg aft... more

This knee mobility program is to restore normal knee movements as quickly as possible after surgery.

Restoring normal flexion but more importantly, knee extension promotes normal gait, walking alternate stair walking and general life mobility.

Don't be left with a stiff, non-functional leg after your surgery. Let's get it!

Knee mobility 2

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Drop and dangle	Drop and dangle 4 sets, 00:01:00	4	00:01:00		--:--	Knee Mobility 2 -- 4 rds
Keep leg very relaxed and let it hang Tempo: Small pendulum movements Intensity: 3/10
	Heel slides	Heel slides 4 sets, 15 reps	4		15	--:--	Knee Mobility 2 -- 4 rds
Slow and controlled. Intensity: 3/10
	Hip mobility- trigger point therapy	Hip mobility- trigger point therapy 4 sets, 00:01:00	4	00:01:00		--:--	Knee Mobility 2 -- 4 rds
One min per muscle group Intensity: 5/10
	Prone knee extensions	Prone knee extensions 4 sets, 5 reps	4		5	--:--	Knee Mobility 2 -- 4 rds
Tempo: 5 x 5 sec holds Intensity: 5/10
	Leg foam rolling mobility	Leg foam rolling mobility 4 sets, 00:01:00	4	00:01:00		--:--	Knee Mobility 2 -- 4 rds
One min per muscle group
	Posterior chain mobility	Posterior chain mobility 4 sets, 3 reps	4		3	--:--	Knee Mobility 2 -- 4 rds
30 pumps of the foot/ankle at each position trying to gain small improvements in neural flexibility Tempo: 30 secs per stage Intensity: 5/10
	Recumbent Bike Quads / Beginner	Recumbent Bike 4 sets, 00:05:00	4	00:05:00		--:--	Knee Mobility 2 -- 4 rds
If only can do partial revolutions start there till can get the full movements Tempo: Slow bike revolutions- no resistance Intensity: 3/10