3-4 times a week
- Leg press to 90 degrees
- Leg curls
- Inner/outer thigh strength
- Mini-squats
- Normal upper body workouts
Tips:
- Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises.
Return to Play Post-Surgery Goals
Weight Training
Months 3-4
Months 4-5
2-3 times a week
- Squats
- Dead lifts
- Straight Leg Deadlifts
- Clean high pull
- Shrugs
- Leg press/hip sled
- Leg Curls
- Leg extensions (without knee pain)
- Inner/outer thigh
Months 5-7
2-3 times a week
- Squats
- Dead lifts
- Straight Leg Deadlifts
- Clean high pull
- Shrugs
- Leg press/hip sled
- Leg Curls
- Leg extensions (without knee pain)
- Inner/outer thigh