ACL Post Surgery – Phase 3

OVERVIEW

Phase 3 can start from 6 week post-surgery

Phase 3 is a progressive gym based strength program comprising of 2 Stages. The patient can progress from Stage 1 to 2 after 2 weeks or when cleared by their physiotherapist.

  • Enhance proprioception
  • Improve muscular strength with focus on quadriceps, hamstrings and core
  • Introduce open kinetic chain exercises

OVERVIEW

Stationary Bike


40MIN

4X PER WEEK

45 Degree Seated Single Leg Press


3X 12

4X PER WEEK

Eccentric Leg Extensions 45 Degree


15MIN BUILD-UP 40

DAILY

Hamstring Curls


3X 10

4X PER WEEK

Resistance Band Sideways Squat Shuffle


3X 12 EACH SIDE

4X PER WEEK

BOSU Ball: Single Leg Balance


3X FAILURE

4X PER WEEK

Balance Disc: Double Leg Ball Pass


2X 20

4X PER WEEK

Single Leg Squat


3X 8

4X PER WEEK

Prone Bridge


3X 30SEC - 1MIN

4X PER WEEK

Side Plank


3X 45SEC - 1MIN

4X PER WEEK

Eccentric Single Leg Extensions


3X 12

4X PER WEEK

Single Leg Weighted Squat


3X 10

4X PER WEEK

45 Degree Single Leg Press


3X 12

4X PER WEEK

Single Leg Hamstring Curls


3X 12

4X PER WEEK

Resistance Band Sideways Squat Shuffle


3X FAILURE

4X PER WEEK

Prone Bridge With Arm Lift


3X 15

4X PER WEEK

Side Plank


3X 45SEC - 1MIN

4X PER WEEK

BOSU Ball: Squat


3X 15

4X PER WEEK

Balance Disc: Single Leg Ball Pass


3X 15

4X PER WEEK

Walking For Fitness


FAST PACE, DO NOT RUN

3X PER WEEK

Get in touch

For general enquiries click on the button below or call us on
+649 5226300.