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Return to Play Post-Surgery Goals

Double Leg Sport Cord

(3 sets of 1-2-3 minutes)

Attach handles of sport cord into waist belt. Sit in chair knees are bent to 90 degrees or slight less. Put cord under balls of your feet so cord is tight. Stand up then squat down 1/3 knee bends one second down, one second up. Keep back straight, eyes looking up, do not fully extend knee. Goal is three sets for three minutes.


  • You are doing a body squat with the cord as resistance. Continue until muscle fatigue. To help your squat, use a chair when your butt hits the chair stand back up. If too difficult with the cord start with body weight, use a mirror to keep your hips even.
  • Keep up progressions and work toward 3 minutes per set.