knee Rehab exercise log

Here is a daily record of the exercises performed after microfracture knee surgery to repair to two chondral defects on the femur (medial condyle, trochlear groove).  A discussion of the exercises can be found in the diary.

Mon., 6/14

Supine heel slides: 5 x 10

Ankle ROM

Quad sets: 2 x 10, hold each contraction 5”

Did entire routine twice.

 

Tues., 6/15

Supine heel slides: 5 x 12

Ankle ROM

Quad sets: 2 x 10, hold each contraction 5”

Passive flex/extend, seated: 100X

Chair rolls, 25x

Passive flex/extend, seated: 100X

Chair rolls, 25x

Supine routine, same as previous

Passive flex/extend: 100x

 

Wed., 6/16

Supine routine, w/ heel slides at 2x12, 3x15

Passive flex/extend, 250x 

 

Thurs., 6/17

Supine routine, heel slides at 5x15

Passive flex/extend, 3x100

Supine routine, heel slides at 5x15

Chair rolls, 2x25

Passive flex/extend, 2x100

 

Fri., 6/18

Chair rolls, 2x25

Supine routine, slides 5x15

Passive flex/extend, 200x

Passive flex/extend, 200x

 

Sat., 6/19

Passive flex/extend, 500x

Supine routine, slides at 5x20

Supine routine, slides at 5x20

Passive flex/extend, 500x

Passive flex/extend, 500x

 

Sun., 6/20

Passive flex/extend, 500x

Supine routine, slides at 20x

Prone knee flexion, 15x

Standing hip abduction, 15x

Standing hip extension, 15x

Passive flex/extend, 500x

Chair rolls, many reps

 

Mon., 6/21

Passive flex/extend (unknown reps, 10-20 min total)

Passive flex/extend, 500x

Supine routine, slides at 20x

Prone flexion, 15x

Standing hip abduction and extension, 15x

Hamstring & calf stretch, 2x 1’ each

Passive flex/extend, >500x

 

Tues., 6/22

Passive flex/extend, 500x

Passive flex/extend, 500x

Standing hip abduction, extension (2x), flexion, diag 1&2, all 15 rep sets

Supine routine

Lying hip flexion, extension, abduction, adduction, 15x

Passive flex/extend, >500x

 

Wed., 6/23

Passive flex/extend, 15 minutes

Passive flex/extend, 15 minutes

Passive flex/extend, 15 minutes

 

Thurs, 6/24

Chair rolls during senior program

Passive flex/extend, 15 minutes

Passive flex/extend, 15 minutes

 

Fri., 6/25

Passive flex/extend, 15 minutes

Erg bike, no resistance, 15  minutes

Passive flex/extend, 15 minutes

 

Sat., 6/26

Passive flex/extend, 15 minutes

Chair rolls, 10 minutes?

Passive flex/extend, 15 minutes

 

Sun., 6/27

Passive flex/extend, 15 minutes

 

Mon., 6/28

Recumbent bike (off) – 20 minutes

Passive flex/extend, 15 minutes

 

Tues., 6/29

Recumbent bike, 25 minutes

Quad sets, 2x15

Stretches w/ strap

 

Wed., 6/30

Recumbent bike 25W, 30 minutes

 

Thurs., 7/1

Recumbent bike, 30 minutes

Stretches (seated hamstrings, no strap)

Quad sets, 2x15

Chair rolls, 15 minutes (and some in Sr. program)

 

Fri., 7/2

Passive flex/extend, 13 minutes

Recumbent bike, 30 minutes

Hamstring & gastroc stretching

Passive flex/extend, 13 minutes

 

Sat., 7/3

Recumbent bike, 25 minutes

Chair rolls

 

Sun., 7/4

Figured out that I can get in and out of the pool, and that standing in chest-shoulder depth water does not bother the knee.

Chair rolls

Water exercise – partial knee bends

Hamstrings stretch

 

Mon., 7/5

Chair rolls

Water exercise (knee bends, 5x15, twice; heel raises, 5x20, once)

Recumbent bike, 30 minutes

Hamstrings stretch

 

Tues., 7/6

Recumbent bike, 30 minutes

Water: knee bends- 5x15, heel raises- 5x20, extra knee bends, standing quad sets – 15

Hamstring stretch

 

Wed., 7/7

Passive flex/extend, 15 minutes

Recumbent bike, 30 minutes

Passive flex/extend, 13 minutes

Hamstrings stretch

Quad sets, 2x15

 

Thurs., 7/8

Passive flex/extend, 15 minutes

Recumbent bike, 30 minutes

Hamstrings stretch

Quad sets, 2x15

Heel slides, 10x15

 

Fri., 7/9

Recumbent bike, 30 minutes

Water exercise: knee bends – 5x15; heel raises – 5x20; water walking (chest depth)

Hamstrings stretching

 

Sat., 7/10

Recumbent bike, 30 minutes

 

Sun., 7/11

Quad sets, 2x15

Water exercise: bends – 5x15; heel raises – 5x20; water walking (chest depth) 200 ft.

Quad sets, 2x15

Water exercise: knee bends – 5x15; heel raises – 5x20; water walking (chest depth) 150 ft.

Hamstrings stretching

 

Mon., 7/12

Passive flex/extend, 500x

Hamstrings stretch (and quads!)

Prone ROM, 2x15

Recumbent bike,  35 minutes

 

Tues., 7/13

Recumbent bike, 30 minutes

Hamstrings stretch

 

Wed., 7/14

Recumbent bike level 2, 30 minutes

(PT appointment)

Water exercise (usual)

Hamstrings stretch

 

Thurs., 7/15

Rec. bike level 2, 20 minutes

PT band strengthening (30x)

Patella mobilization (5x30”)

Hamstrings stretch

PT band strength (30x)

Hip abduction (10x)

Water exercise

Patella mobilization (5x30”)

PT band strength (30x)

Hamstrings stretch

Ice

 

Fri., 7/16

Recumbent bike (lev 2-3-2), 30 min.

Patella mobilization

PT Band strengthening

Calf stretch

Hip abduction

Water exercise

Patella mobilization

PT Band strength

Hamstrings stretching

 

Sat., 7/17

PT band strengthening (30x)

Hamstrings stretch

PT band strength (30x)

Hip abduction (10x)

Water exercise

Patella mobilization (5x30”)

PT band strength (30x)

Hamstrings stretch

Hip abduction

Ice

 

Sun., 7/18

Patella mobilization

PT Band strengthening

Calf stretch

Hip abduction

Mon., 7/19

PT Prescription:

PT band strengthening (30x)

Patella mobilization (5x30”)

Hamstrings stretch

PT band strength (30x)

Hip abduction (10x)

Patella mobilization (5x30”)

PT band strength (30x)

Hamstrings stretch

Ice

Monarch bicycle, 30 minutes

 

Tues., 7/20

PT Prescription

 

Wed., 7/21

PT Prescription

(no ice)

Water exercise – including single leg knee bends with affected knee and water walking in slightly shallower water.

 

Sat., 7/30

Strength Exercises: (left leg is affected leg)

Leg Press, lf: 50 – 3x10 (no problem)

Leg Press, rt: 130 -  3x10

Leg Curl: tried 90, too much. 75x10 (felt it in medial condyle).  Decreased range of motion limited (3) on second set, still felt it.

Terminal Knee Extension (TKE): 40 – 2x15 (click in trochlea)

Hip Abduction/Adduction: 75 – 15x

 

Mon., 8/2

Leg Press, lf: 55 – 3x10

Leg Curl (ROM 3): 75 – 3x10

TKE: 40 – 3x10

Hip Ab/Adduction: 75 – 2x15

Heel Raise: body weight from block – 2x10 (lower with left only)

 

Wed., 8/4

Leg Press, lf: 55 – 3x10

Leg Press, rt: 110 – 3x10

Leg Curl: 75 – 3x10

TKE: 40 – 3x15

Hip Abduction: 75 – 3x15

Hip Adduction: 80 – 3x15

Plantar Flexion*: 110 – 30x

Heel Raise: Block – 2x15

Hip Extension, left: 30 – 15x (done w/ lo cable)

* Calf work done on leg press machine in the following manner: both legs, each leg, both legs – number is total reps for each leg

 

Fri., 8/6

Leg Press, lf: 55 – 3x10

Leg Press, rt: 110 10x, 115 – 2x10

Leg Curl: 75 – 3x10 (ROM 4)

TKE: 40 – 3x15

Hip Abduction: 75 – 3x15

Hip Adduction: 80 – 3x15

Heel Raise: single leg on block – 3x15 (lower only on left)

 

Mon., 8/9

Leg Press, lf: 65 – 3x10

Leg Press, rt: 110 – 3x10 (SI tight)

Leg Curl: 75 – 3x10

TKE: 45 – 2x15

Hip Abduction: 80 – 2x15

Hip Adduction: 85 – 2x15

Plantar Flexion: 110 – 2x30

Band Walk – 15x

Ball Lift (for hip adduction) – 15x

Wall Sit – 30 sec

 

Wed., 8/11

Leg Press, lf: 65 – 3x10

Leg Press, rt: 105 – 3x10

Leg Curl: 80 – 3x10

TKE: 45 – 3x15

BOSU Split*, right: 3x12

Hip Abduction: 80 – 3x17

Hip Adduction: 85 – 3x17

Plantar Flexion: 110 – 3x30

Band Walk: 15x

Ball Lift on disk: 15x

Hip Extension, left: 10x (hold 5”)

* a BOSU split is a one leg squat with the other leg resting lightly on an elevated surface.

 

Fri., 8/13

Leg Press, lf: 65 – 3x10

Leg Press, rt: 115 – 3x10!

Leg Curl: 80 – 3x10

TKE: 45 – 2x15

Hip Abduction: 80 – 2x20

Hip Adduction: 85 – 2x20

Plantar Flexion: 110 – 2x30

 

Mon., 8/16

Leg Press, lf: 75 – 3x10

Leg Press, rt: 115 – 3x10

Leg Curl: 90 – 2x10

TKE: 50 – 2x15

Hip Abduction: 85 – 2x15

Hip Adduction: 90 – 2x15

TRX, 1-leg Squat, rt. – 15x

BOSU Split – 15x

Wall Sit – 60”

 

Wed., 8/18

Leg Press, lf: 75 – 3x10

Leg Press, rt: 120 – 3x10

Leg Curl: 80 – 2x10

TKE: 50 – 2x15

Hip Abduction: 85 – 2x20

Hip Adduction: 90 – 2x20

Plantar Flexion: 115 – 30x

Unilateral Heel Raise: 15x

 

Fri., 8/20

Leg Press, lf: 75 – 3x10

Leg Press, rt: 120 – 3x10

Leg Curl: 90 – 2x10

TKE: 50 – 3x15

Hip Abduction: 85 – 2x20

Hip Adduction: 90 – 2x20

Plantar Flexion: 115 – 2x30

 

Mon., 8/23

Leg Press, lf: 85 – 3x10

Leg Press, rt: 120 – 3x10

Leg Curl: 95 – 2x10, 90- 10x (ROM 4 – “catch” at full extension)

TKE: 55 – 3x15

Hip Abduction: 90 – 2x15

Hip Adduction: 95 – 2x15

Plantar Flexion: 110 – 2x30

 

Wed., 8/25

Leg Press, lf: 85 – 3x10

Leg Press, rt: 125 – 3x10

Disk Squat – 15x

Bosu Squat – 15x (hold 4”)

Leg Curl: 95 – 3x10 (ROM 4)

TKE: 55 – 3x15

Hip Abduction: 90 – 2x17

Hip Adduction: 95 – 2x17

Heel Raise on Block, 1 leg – 15x

 

Fri., 8/27

Leg Press, lf: 85 – 3x10

Leg Press, rt: 125 – 3x10

Leg Curl: 95 – 3x10 (ROM 4)

TKE: 55 – 3x15

Hip Abduction: 90 – 2x20

Hip Adduction: 95 – 2x20

 

Tues., 8/31

Leg Press, lf: 95 – 10x, 90 – 2x10

Leg Press, rt: 135 – 3x10

Leg Curl: 95 – 3x10

TKE: 60 – 3x15

Hip Abduction: 100 – 2x15

Hip Adduction: 100 – 2x15

Plantar Flexion: 115 – 2x30

 

Thurs., 9/2

Leg Press, lf: 90 – 3x10

Leg Press, rt: 135 – 3x10

Leg Curl: 95 – 3x10

TKE: 60 – 3x15

Hip Abduction: 100 – 3x20

Hip Adduction: 100 – 3x20

Plantar Flexion: 115 – 2x30

 

Sat., 9/4

Leg Press, lf: 95 – 3x10

Leg Press, rt: 135 – 3x10

Leg Curl: 95 – 2x10 (ROM 4)

TKE: 60 – 2x15

Hip Abduction: 100 – 20x

Hip Adduction: 100 – 20x

Heel Raise: Lift both, lower left – 15x

 

Tues., 9/7

Leg Press, lf: 100 – 3x10

Leg Press, rt: 140 – 3x10

Leg Curl: 100 – 3x10 (ROM 4)

TKE: 65 – 3x15

Hip Abduction: 110 – 2x15

Hip Adduction: 110 – 2x15

Plantar Flexion: 120 – 2x30

Lateral Step-ups: 2 x 10

 

Thurs., 9/9

Leg Press, lf: 100 – 3x10

Leg Press, rt: 140 – 3x10

Step-ups: 10x

Leg Curl: 100 – 3x10

TKE: 65 – 3x15

Hip Abduction: 100 – 2x20

Hip Adduction: 100 – 2x20

Plantar Flexion: 120 – 2x30

Band Walk – 15x

Ball Lift on Disk – 15x

Band Skate – 15x

Diagonal Hip 1: 20 – 15x

Diagonal Hip 2: 20 – 15x

 

Sat., 9/11

Leg Press, lf: 100 – 3x10

Leg Press, rt: 140 – 3x10

Leg Curl: 100 – 3x10

TKE: 65 – 3x15

Hip Abduction: 100 – 2x20

Hip Adduction: 100 – 2x20

Plantar Flexion: 120 – 2x30

 

Mon., 9/13

Leg Press, lf: 110 – 3x10

Leg Press, rt: 140 – 3x10

Bosu Chop: 10x

Leg Curl: 110 – 3x10

TKE: 70 – 3x15

Hip Abduction: 110 – 2x15

Hip Adduction: 110 – 2x15

Plantar Flexion: 120 – 2x30

 

Thurs., 9/16

Leg Press, lf: 110 – 3x10

Leg Press, rt: 140 – 3x10

Leg Curl: 110 – 3x10 (ROM 3)

TKE: 70 – 3x15

Hip Abduction: 100 – 2x18

Hip Adduction: 100 – 2x19

Plantar Flexion: 120 – 2x30

Supine Straight Leg Raise: 5 – 15x

Hip & Knee Flex/Extend: 5 – 15x

 

Sat., 9/18

Leg Press, lf: 110 – 3x10

Leg Press, rt: 140 – 3x10

Leg Curl: 110 – 3x10 (ROM 3)

TKE: 70 – 3x15

Hip Abduction: 110 – 2x20

Hip Adduction: 110 – 2x20

Plantar Flexion: 120 – 2x30

 

Tues., 9/21

Leg Press, lf: 120 – 3x10

Leg Press, rt: 145 – 2x10

Leg Curl: 115 – 3x10 (ROM 3)

TKE: 78 – 3x15

Hip Abduction: 115 – 2x15

Hip Adduction: 120 – 2x15

Single Leg Curl: 50 – 10x

Band Walk – 15x

Ball Lift on Disk – 15x

 

Thurs., 9/23

Leg Press, lf: 120 – 3x10

Leg Press, rt: 145 – 2x10

Leg Curl: 115 – 3x10 (ROM 3)

TKE: 78 – 3x15

Hip Abduction: 115 – 2x15

Hip Adduction: 120 – 2x15

Heel Raise on Block: 1L – 2x15

Double Leg TRX Sprint – 15x

 

Sat., 9/25

Leg Press, lf: 120 – 3x10

Leg Press, rt: 145 – 2x10

Leg Curl: 115 – 3x10 (ROM 3)

TKE: 78 – 3x15

Hip Abduction: 115 – 2x20

Hip Adduction: 120 – 2x20

 

Mon., 9/27

Leg Press, lf: 120 – 3x10

Leg Press, rt: 145 – 3x10

Leg Curl: 115 – 3x10 (ROM 3)

TKE: 80 – 3x15

Hip Abduction: 115 – 20x

Hip Adduction: 120 – 20x

Plantar Flexion: 125 – 30x, 40x

 

Wed., 9/29

Leg Press, lf: 120 – 3x10

Leg Press, rt: 145 – 3x10

Bosu Chop

Bosu Lat Reach

Leg Curl: 115 – 3x10

TKE: 78 – 3x15

Hip Abduction: 115 – 2x15

Hip Adduction: 120 – 2x15

Plantar Flexion: 125 – 2x30

Band Walk: 15x

Band Skate: 10 each way

Single Leg Curl: 55 – 10x

Extension Hold: 55 – 15x (L!)

 

Fri., 10/1

TRX Workout

 

Mon., 10/4

Leg Press, lf: 125 – 3x10

Leg Press, rt: 145 – 2x10

Leg Curl: 120 – 3x10

TKE: 80 – 3x15

Hip Abduction: 115 – 2x15

Hip Adduction: 120 – 2x15

Plantar Flexion: 125 – 30x, 145 – 30x

 

Wed., 10/6

Leg Press, lf: 125 – 3x10

Leg Press, rt: 145 – 2x10

Step-up: 10 – 12x

Leg Curl: 120 – 2x10 (ROM 3)

TKE: 80 – 2x15

Hip Abduction: 120 – 2x17

Hip Adduction: 125 – 2x17

Plantar Flexion: 125 – 2x30

Ball Curl: 2L – 15x

 

Fri., 10/8

Leg Press, lf: 130 – 3x10

Leg Press, rt: 150 – 3x10

Leg Curl: 120 – 3x12

TKE: 80 – 3x15

Hip Abduction: 120 – 2x20

Hip Adduction: 125 – 2x20

Plantar Flexion: 130 – 2x30

 

Mon., 10/11

Leg Press, lf: 130 – 3x10

Leg Press, rt: 150 – 3x10

Leg Curl: 125 – 3x10

TKE: 90 – 3x15

Hip Abduction: 125 – 2x15

Hip Adduction: 130 – 2x15

Plantar Flexion: 130 – 2x30

 

Wed., 10/13

Leg Press, lf: 130 – 3x10

Leg Press, rt: 150 – 3x10

Step-up: 2R – 15x

Lat Step-up: 3R – 10x

Leg Curl: 125 – 2x10

TKE: 90 – 2x15

Hip Abduction: 125 – 2x18

Hip Adduction: 130 – 2x18

Plantar Flexion: 130 – 2x30

 

Fri., 10/15

Leg Press, lf: 130 – 3x10

Leg Press, rt: 150 – 3x10

Leg Curl: 125 – 3x10

TKE: 90 – 3x15

Hip Abduction: 125 – 2x20

Hip Adduction: 130 – 2x20

Plantar Flexion: 130 – 2x30

 

Mon., 10/18

Leg Press, lf: 140 – 3x10

Leg Press, rt: 155 – 3x10

1-leg Disk Squat – 10x

Leg Curl: 130 – 2x10

TKE: 100 – 3x15

Hip Abduction: 130 – 2x15

Hip Adduction: 135 – 2x15

Plantar Flexion: 135 – 2x30

Single Leg Curl: 60 – 10x

 

Wed., 10/20

Leg Press, lf: 140 – 3x10

Leg Press, rt: 155 – 3x10

Wall Squat with Ball Lift – 12x

Leg Curl: 130 – 3x10

TKE: 100 – 3x15

Hip Abduction: 130 – 2x17

Hip Adduction: 135 – 2x17

Plantar Flexion: 135 – 2x30

TRX Hip Hinge – 15x

 

Fri., 10/22

Leg Press, lf: 140 – 3x10

Leg Press, rt: 155 – 3x10

Leg Curl: 130 – 2x12

TKE: 100 – 3x15

Hip Abduction: 130 – 2x20

Hip Adduction: 135 – 2x20

Plantar Flexion: 130 – 2x30

Single Leg Curl: 60 – 12x

 

Mon., 10/25

Leg Press, lf: 150 – 3x10

Leg Press, rt: 160 – 3x10

Bosu Bend: 2L – 15x, 1L – 10x

Leg Curl: 130 – 2x10

TKE: 100 – 15x

Hip Abduction: 130 – 15x

Hip Adduction: 135 – 15x

Plantar Flexion: 140 – 2x30

 

Wed., 10/27

Leg Press, lf: 150 – 3x10

Leg Press, rt: 160 – 3x10

Leg Curl: 135 – 3x10

TKE: 100 – 3x15

Hip Abduction: 130 – 2x20

Hip Adduction: 135 – 2x20

Plantar Flexion: 140 – 2x30

Ball Curls, Jacknifes, Pikes

 

Fri., 10/29

Leg Press, lf: 150 – 3x10

Leg Press, rt: 160 – 3x10

TRX Sprint - 12

Leg Curl: 135 – 2x10

TKE: 100 – 2x15

Hip Abduction: 130 – 2x20

Hip Adduction: 135 – 2x20

Plantar Flexion: 140 – 2x30

Hip, D1 & D2: 30 – 15x

 

Tues., 11/2

Wall Squat: 2L – 20x

Bosu Squat: 2L – 15x

Leg Press, lf: 160 – 3x10

Leg Press, rt: 165 – 3x10

Leg Curl: 140 – 2x10

TKE: 105 – 2x15

Hip Abduction: 130 – 20x

Hip Adduction: 135 – 20x

Plantar Flexion: 150 – 2x30

 

Fri., 11/5

Leg Press, lf: 160 – 3x10

Leg Press, rt: 165 – 3x10

Leg Curl: 140 – 2x10

TKE: 105 – 2x15

Hip Abduction: 130 – 20x

Hip Adduction: 135 – 20x

Plantar Flexion: 150 – 2x30

 

Mon., 11/8

Finally!  The left leg is caught up to the right on the leg press.  From here on out, the press will be listed as one weight, done be each side, like the other exercises.

Leg Press, both (!): 170 – 3x10

TRX, 1L to Hinge – 10x

Bosu Squat to Press: 25 – 12x

Single Leg Curl: 60 – 2x10

TKE: 90 – 2x15

Hip Abduction: 130 – 2x20

Hip Adduction: 135 – 2x20

Plantar Flexion: 170 – 30!

 

Thurs., 11/11

Single Leg Press: 170 – 3x10

TRX Sprint – 15x

Leg Curl: 140 – 3x10

TKE: 95 – 3x15

Hip Abduction: 130 – 2x20

Hip Adduction: 135 – 2x20

Plantar Flexion: 150 – 2x30

 

Mon., 11/15

Single Leg Press: 170 – 3x10

Step-up, 2R: 15 – 15x

Leg Curl: 150 – 2x10 !

TKE: 100 – 2x15

Hip Abduction: 135 – 2x15

Hip Adduction: 140 – 2x15

Plantar Flexion: 150 – 2x30

Ball Curl, 2L – 15x

Ball Lift – 15x

 

Fri., 11/19

Single Leg Press: 175 – 3x10

Leg Curl: 140 – 2x10

TKE: 100 – 2x15

Hip Abduction: 135 – 2x15

Hip Adduction: 140 – 2x15

Plantar Flexion: 150 – 2x30

Hip Extension: 50 – 2x15

 

Wed., 11/24

Single Leg Press: 175 – 3x10

Leg Curl: 140 – 2x10

TKE: 100 – 2x15

Hip Abduction: 130 – 15x

Hip Adduction: 135 – 15x

 

Tues., 11/30

Single Leg Press: 175 – 12x, 2x10

Leg Curl: 140 – 2x10

TKE: 100 – 2x15

Ball Curl – 15x

Jacknife – 15x

Hip Abduction: 135 – 2x15

Hip Adduction: 140 – 2x15

Plantar Flexion: 150 – 2x30

 

Thurs., 12/2

First day attempting to run.

Run-Walk: 1’-2’, 5x (5’ total running)

 

Fri., 12/3

Single Leg Press: 175 – 3x10

Leg Curl: 140 – 3x10

TKE: 100 – 3x15

Hip Abduction: 135 – 15x

Hip Adduction: 140 – 15x

Plantar Flexion: 150 – 2x30

Band Walk – 15x

Ball Lift – 15x

 

Sat., 12/4

Run-Walk: 2’-2’, 4x

 

Sun., 12/5

Single Leg Press: 175 – 3x10

Single Leg Curl: 60 – 2x10

TKE: 100 – 2x15

Hip Abduction: 135 – 15x

Hip Adduction: 140 – 15x

Plantar Flexion: 150 – 30x

 

Mon., 12/6

Run-Walk: 3’-2’, 5x (knee sore)

 

Tues., 12/7

Single Leg Press: 175 – 3x12

1L Disk Squat: 25 – 15x

Leg Curl: 140 – 2x10

Hip/Knee Flex/ext.: 10 – 15x

Hip Abduction: 135 – 15x

Hip Adduction: 140 – 15x

Plantar Flexion: 150 – 2x30

Single Leg Ball Curl – 10x

 

Fri., 12/10

Single Leg Press: 175 – 3x15

Bosu Split – 15x

Leg Curl: 140 – 2x10

1-leg Ball Curl – 10x

TKE: 100 – 2x15

Hip Abduction: 135 – 2x15

Hip Adduction: 140 – 2x15

Plantar Flexion: 150 – 2x30

Hip D1 & D2: 30 – 15x

 

Tues., 12/13

Single Leg Press: 175 – 3x15

TRX Sprint – 2x15

Leg Curl: 130 – 2x12

Single Leg Curl: 60 – 10x

TKE: 100 – 2x15

Hip Abduction: 135 – 2x15

Hip Adduction: 140 – 2x15

Plantar Flexion: 150 – 2x30

 

Thurs., 12/15

Run-Walk: 4'-1' ratio at 5.5-6.5 mph (3.5 walk).  26 minutes total, 2.25 miles.

 

Fri., 12/16

Single Leg Press: 175 - 3x10

Single Leg Curl: 65 - 3x10

TKE: 100 - 3x15

Hip Abduction: 135 - 15x

Hip Adduction: 140 - 15x

Plantar Flexion, 2-1-2: 30x

 

Mon., 12/20

Single Leg Press: 175 – 3x15

Single Leg Wall Squat w/ ball – 15x

Leg Curl: 140 – 10x

Single Leg Curl: 65 – 10x

TKE: 100 – 2x15

Hip Abduction: 135 – 20x

Hip Adduction: 140 – 20x

Plantar Flexion: 155 – 36x

Band Walk - 15x

TRX Adducted Lift - 15x

Run-Walk: 5-1 ratio, 6.0 mph.  30' total, 2.75 miles.

 

Fri., 12/24

Complexes included squats, lunges, cleans, dead lifts, and push press - all with 40 pounds.

Ball exercises were leg curl and jacknife.

 

Mon., 12/27

Run-Walk: 5-1 ratio, 6.0-6.5 mph.  33' minutes total, 3.2 miles.

Leg Press: 175 - 3x10

Leg Curl: 130 - 2x10

TKE: 108 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 155 - 2x30

 

Wed., 12/29

Leg Press: 175 - 3x10

Single Leg Curl: 65 - 2x10

TKE: 100 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 155 - 2x30

Run: 6.0-6.7 mph, 1 mile (9:43),

 

Sat., 1/1/11

Run: 6.0-6.7, 3.12 miles.  5-1 run/walk ratio (w/ 5' walk warm-up).

Step-ups: 3x15

Single Leg Curl on Ball: 15x

Quad Hold: 15x

 

Tues., 1/4

Single Leg Press:  175 - 3x10

Squat w/ Ball against Wall, Single Leg: 15x

TRX, Squat to Hinge (1L): 10x

Hip/Knee Flex/ext.: 10 – 10x

Leg Curl on Ball (2L): 20x

Leg Curls: 135 - 2x10

TKE: 85 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 155 - 2x30

 

Wed., 1/5

Run: 6.0, 2.1 miles, 24 min.  5-1 r/w ratio.

 

Fri., 1/7

Leg Press: 175 - 3x12

Bosu (round down) Squat: 15x

Squat on 2 disks: 20 - 2x15

Single Leg Curls: 60 - 2x10

TKE: 90 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 155 - 2x30

Leg Curls on Ball: 15x

Abducted Band Walk: 20x

TRX Adduction: 5 - 15x

 

Sat., 1/8

Run 3 miles, 32:24.  6-1 run/walk ratio(6.0, 3.5 mph) w/ 1% grade on treadmill.

Warm-up was 11 minutes on elliptical.

 

Tues., 1/12

Run, 2 miles, 21:10.  6-1 ratio (6.0, 4.0 mph), 1% grade.

Leg Press: 175 - 3x15

Bosu ball Squat to Shoulder Press: 25 - 10x

TRX Squat to Row: 10x

Single Leg Curls: 60 - 2x10

TKE: 100 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 155 - 2x30

 

Fri., 1/14

Run, 3.3 miles, 35 minutes.  6-1 ratio (6.0,4.0) @ 1% grade.

 

Sat., 1/15

Leg Press: 175 - 3x15

Bosu (round down) Squat: 15x

Bosu (round up) Split: 15x

Step-ups (8"): 20 - 15x

Leg Curls: 130 - 2x12

TKE: 100 - 2x15

Hip Abduction: 135 - 2x17

Hip Adduction: 140 - 2x17

PF, 2-1-2: 155 - 2x30

 

Mon., 1/17

Run: 2 miles, 19 minutes.  7 mph-6.5 mph @ 1%.

 

Tues., 1/18

Leg Press: 180 - 3x10

Squat: 30 - 15x

Leg Curls: 135 - 3x8

TKE: 100 - 2x15

Hip Abduction: 135 - 2x17

Hip Adduction: 140 - 2x17

PF, 2-1-2: 160 - 2x30

Leg Curls on Ball: 15x

 

Fri., 1/21

Leg Press: 180 - 3x10

Disk Squat: 20 - 15x

Single Leg Curls: 60 - 3x10

TKE: 100 - 3x15

Diagonal Hip 1: 30 - 15x

Diagonal Hip 2: 30 - 15x

PF, 2-1-2: 160 - 2x30

 

Sat., 1/22

Run: 32 minutes, 5.3K.  5-1 ratio.  First road run!

Mon., 1/24

Leg Press: 180 - 3x10

Squat: 30 - 15x

Leg Curls: 135 - 3x8

TKE: 100 - 2x15

Hip Abduction: 135 - 2x17

Hip Adduction: 140 - 2x17

PF, 2-1-2: 160 - 2x30

Leg Curls on Ball: 15x

 

Fri., 1/28

Leg Press: 180 - 3x10

Disk Squat: 25 - 15x

Leg Curls: 135 - 2x10

TKE: 100 - 2x15

Hip Abduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 160 - 2x30

Hip/knee extension:  10 - 10x

Single Leg Curls on Ball: 10x

 

Sat., 1/29

Run: 44 min, 7.3K.  5-1 ratio. (road)

 

Mon., 1/31

Run: 43 min., 6K.  5-1 ratio. (road)

 

Wed., 2/2

Leg Press: 180 - 3x10

Disk Squat: 25 - 15x

Single Leg Curls: 60 - 2x12

TKE: 100 - 2x15

Hip Abduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 160 - 2x30

 

Thurs., 2/3

Run: 5 miles, 47 min. 1 minute walk per kilometer.

 

Fri., 2/4

Leg Press: 180 - 3x10

Bosu Squat - 20x

Bosu Split Squat - 15x

TRX Squat to Hinge - 10x

Leg Curls: 130 - 2x12

Wall Sit - 2x90 sec.

Hip Abduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 160 - 2x30

Leg Curls on Ball: 15x

 

Mon., 2/7

Leg Press: 180 - 3x10

TRX Sprint - 15x

Single Leg Curls: 60 - 3x10

TKE: 100 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 170 - 2x30

Hip/knee extension:  10 - 12x

Lateral Band Walk - 15 steps

Side-Lying Ball Lift on Disk - 15x

 

Tues., 2/8

Run: 3 miles, 27 min. 7.0 mph, 1 min. walk per mile.

 

Fri., 2/11

Leg Press: 180 - 3x12

Crossover Lunge - 10x

Single Leg Curls: 60 - 3x10

TKE: 100 - 2x15

Hip Abduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 170 - 2x30

Leg Curl on Ball:  20x

Jacknife: 20x

Side-Lying Hip Abduction: 5 - 15x

Side Lying Hip Adduction with Bridge on Ball: 15x

 

Tues., 2/15

Run: 5K, 30 min.  1 minute walk per kilometer.

 

Wed., 2/16

Leg Press: 180 - 3x10

Leg Curl: 130- 2x10

TKE: 100 - 2x15

Hip Abbduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 170 - 2x30

 

Fri., 2/18

Walk, 30 minutes (wore Vibram 5 Fingers minimalist footwear)

 

Mon., 2/21

Leg Press: 180 - 3x10

Single Leg Curl: 60- 3x10

TKE: 100 - 3x15

Hip Abbduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 170 - 2x30

 

Thurs., 2/24

Leg Press: 180 - 3x10

Rear Lunge with Twist: 10x (unilateral)

Leg Curl: 130- 2x10

Wall Sit: 2x 60 seconds

Hip Abbduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 170 - 2x30

 

Mon., 2/28

Leg Press: 180 - 3x10

Split Squat on (round) Bosu: 12x

TRX Squat to Hinge: 10x

Bosu Chop: 10x

Single Leg Curl: 65- 2x10

TKE: 100 - 2x15

Hip Abbduction: 135 - 2x15

Hip Adduction: 140 - 2x15

 

Tues., 3/1

Run: 5K+ at 6' per km pace (10 minute miles), walk 30" each km.

 

Thurs., 3/3

Leg Press: 180 - 3x10

Disk Squat: 20 lbs, 15x

Single Leg Curl: 65- 2x10

Wall Sit:  2 x 60"

Hip Abbduction: 135 - 2x15

Hip Adduction: 140 - 2x15

PF, 2-1-2: 170 - 2x30

Band Walk: 15x

Side-Lying Ball Lift on Disk: 15x

PF, 2-1-2: 170 - 2x30

 

Sat., 3/5

Run: 40 min., 6.3 km - walk 30" per km.

 

Sun., 3/6

Single Leg Press: 180 - 3x10

Bosu Ball Squat and Press: 27.5 lbs, 10x

Leg Curl: 130- 2x10

TKE: 100 - 2x15

Hip Abbduction: 135 - 2x18

Hip Adduction: 140 - 2x18

PF, 2-1-2: 170 - 2x30

 

Tues., 3/8

Run: 40 min., 6.6 km, walk 30" per km.

 

Wed., 3/9

Single Leg Press: 180 - 3x10

Various Chop Exercises

Single Leg Curl: 65- 2x10

1-Leg Romanian Dead Lift:  20 lbs (each hand), 10x

Hip Abbduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 170 - 2x30

 

Fri., 3/11

Single Leg Press: 180 - 3x10

Bosu Split Squat: 15x

Leg Curl: 130- 2x10

Single Leg Ball Curl: 12x

Hip Abbduction: 135 - 2x20

Hip Adduction: 140 - 2x20

PF, 2-1-2: 170 - 2x30

Kneeling Hip Abduction w/ Ball: 15x

Side-Lying Ball Lift on Disk: 15x

1-Leg Heel Raise on Block: 20x

Run: 56 min., 9k w/ no walking!

 

Mon., 3/14

Single Leg Press: 180 - 3x10

Wall Squat w/ Ball: 20 lbs, 15x

Bosu Split Chop: 15x

Rear Lunge with Twist: 10x

Single Leg Curl: 65- 2x10

TKE: 100 - 2x15

Hip Abbduction: 140 - 2x15

Hip Adduction: 145 - 2x15

PF, 2-1-2: 180 - 2x30

Goldy's Leg Blaster: 40, 15x

PF, 2-1-2: 170 - 2x30

 

Tues., 3/15

Run: 34 min., 6.0 km.  No walking w/ increased pace on 2nd, 3rd, and 5th km.

 

Thurs., 3/17

Single Leg Press: 185, 3x10

Squat on 2 Disks: 25 lbs., 15x

Bosu Split Squat: 15x

Hip Flex to Knee Extension: 10 lbs., 12x

Ball Curl, 2 Legs: 15x

Leg Curl: 130 - 2x10

Hip Abduction: 140 - 2x15

Hip Adduction: 145 - 2x15

PF, 2-1-2: 175 - 2x30

 

Sat., 3/19

Run: 48 min., 8K.  No walk, steady pace.

 

Mon., 3/21

Squat on 2 Disks: 25 lbs., 15x

Single Leg Press: 185 - 3x10

Single Leg Curl: 60 - 2x10

TKE: 100 - 2x15

Hip Abduction: 140 - 2x15

Hip Adduction: 145 - 2x15

PF, 2-1-2: 175 - 2x30

 

Wed., 3/23

Run: 37 min., 6.4K.  30" walk at 4K

 

Thurs., 3/24

Single Leg Press: 185 - 3x10

Single Leg Curl: 60 - 2x10

TKE: 100 - 2x15

TRX, Squat to Hinge: 15x

Hip Abduction: 140 - 2x15

Hip Adduction: 145 - 2x15

PF, 2-1-2: 175 - 2x30


Sun., 3/27

Run 65 min., 11.3K. 30" walk every 2K, 1 minute at 10K


Mon., 3/28

Single Leg Press: 185 - 3x10

Step-ups: 20 lb. dbs, 15x

Single Leg Curl: 65 - 2x10 (new weight)

TKE: 100 - 2x15

Hip Abduction: 140 - 2x18

Hip Adduction: 145 - 2x18

PF, 2-1-2: 175 - 2x30

Single Ball curl - 15x

Single Leg Jackknife on ball - 15x

Static ball ab/adduction - 15x


Wed., 3/30

Single Leg Press: 185 - 3x10

Leg Curl: 135 - 2x10 (new weight)

Wall sit - 60"

TRX, Squat to Hinge: 15x

Hip D1: 30 - 15x

Hip D2: 30 - 15x

PF, 2-1-2: 175 - 2x30

Run - 30 minutes (treadmill), 3.5 miles at 6-8.0 mph


Fri., 4/2

Run - 43 minutes, 5 miles. Run-walk 5': 30"


Mon., 4/5

Single Leg Press: 185 - 3x10

Ballast ball Squat to Press: 25 lb. dbs, 10x

Leg Curl: 140 - 10x

Single Ball Curl - 15x

Romanian Dead Lift, 1L: 45 lb. bar, 10x

TKE: 100 - 15x

Hip Abduction: 140 - 2x20

Hip Adduction: 145 - 2x20

PF, 2-1-2: 175 - 2x30

Run: 5K at speed (>25 min.), half mile walk, pre and post


Thurs., 4/8

Single Leg Press: 185 - 3x10

Med ball Chop - 10x

Balance disk Squat - 25 lbs., 15x

Rear Lunge with Twist - 10x

Single Leg Curl: 65 - 2x10

TKE: 100 - 2x15

TRX, Squat to Hinge: 15x

Hip Abduction: 140 - 2x15

Hip Adduction: 145 - 2x15

Romanian Dead Lift, 1L: 45 lb. bar, 10x

PF, 2-1-2: 175 - 2x30


Sat., 4/10

Run: 45 min, 5 miles. Run/walk 6.5':30"


Sun., 4/11

Single Leg Press: 185 - 3x10 (increased ROM setting on second set)

Lunge w/ Twist - 10x

RDL, 1L: 50 lbs., 10x

Heel Raise on Block: 1L, 15x

Leg Curl: 140 - 2x10

TKE: 100 - 2x15

TRX, Squat to Hinge: 15x

Hip Abduction: 140 - 2x15

Hip Adduction: 145 - 2x15

Kneeling Hip Abduction w/ Ball: 5 lb. leg pack, 15x

TRX Hip Adduction - 15x

PF, 2-1-2: 175 - 2x30