Notes
I didn't have time to do rehab at the gym, so i did a modified version at home with no weights:
2 sets of double leg 24 reps. Legs straight and pointed in 20%. After sets, 45 isometric hold, no weight.
2 sets of double leg 24 reps. Legs straight and pointed in 20%. After sets, 45 isometric hold, no weight.
2 sets of single leg 24 reps with 10kg. Legs straight and pointed in 20%. After sets, 45 isometric hold, no weight.
2 sets of single leg 24 reps with 10kg. Legs bent and pointed straight. After sets, 45 isometric hold, no weight.
3 x 12 one leg seated calf raise. 35kg. Did both legs.
3 sets of 30 second jumps, double leg with 30-45 sec recovery.
3 sets of 30 second jumps, back and forth, double leg with 30-45 sec recovery.
3 sets of 30 second jumps, side by side, double leg with 30-45 sec recovery.
3 sets of 30 second jumps, single leg with 30-45 sec recovery.
3 x 15 one leg seated calf raise. 30kg with 1 minute recovery. Did both legs. Left was 3 x 12 reps.