Notes
ONE SET
Skipped BAPS
Stretch Set Arms (three times, 30sec per arm)
Bicep Stretch(both arms)
ROM: Posterior Capsule Stretch(both arms)
ROM: Inferior Capsule Stretch(both arms)
ROM: Flexion Alternate(both arms)
Stretch Set Legs (three times, 45sec per leg)
Hamstrings with heat
Quads with heat
Glute Max
IT Band with strap
Calfs
Stability
Clamshells: 150 reps each leg
Marching Bridge: 150 reps total
Single leg hip hike: 15 reps with each leg
Core Set (2-3 sets)
Crunches: 150-200
Side Plank Raises(20-30 reps of 3 second holds on each side)
Curls: 25 each arm(15lbs)
King’s Chair: 35 straight lifts
King’s Chair: 15 side lifts(each side)
Push-Ups: 30
Hip Adductor Leg raises with 2sec holds(from PT) laying on side(20 each leg)
Hip Adductor Holds: Straight/out/straight(20sec)
Calf Raises: 25-40
Trunk twists 180° Left->Right and Right->Left(20)
Knee Set
Quad Extensions: 15 reps each leg **addressing VMO(tendonitis) / done during PT
Red Theraband: Each leg 4 directions 10 reps
Shoulder(RotCuf) Set (both arms, one set, 25 times)
Green Theraband: Arm Back Pulls
Green Theraband: Arm Forward Pulls
Green Theraband: Side Pulls: Towards and Away from body
Green Theraband: Internal/External Rotation Pulls(towards/away)
Green Theraband: Single arm “field goals”
BAPS Set (both legs)
Forward/Back + Left/Right
Circles(clockwise and counter-clockwise)