Yes, I got “promoted” to every other week but because of a scheduling thing, I’m going to exercise group this week.
Twelve weeks! That is the milestone for the very protective phase for allografts, and I can technically be totally off crutches and brace. (I wasn’t really using them anyway.)
Also, elliptical and more footwork exercises!
- elliptical
- terminal knee extension
- single-leg deadlift* (make sure you don’t open up hips)
- 4-way hip*
- fire hydrant clamshell with band
- single-leg thruster* (you can use a bench)
- single-leg calf raise
- Bosu squat*
- single-leg leg press
- single-leg balance with rebounder
- slider lunges
- monster band walk
- P2 step-up with hop*
- side shuffle
- grapevine
- double-leg hop
*weighted if appropriate