AM: ACL and LCL Injury (6 week Program): Weeks 2-4

Phase 2 will focus on alternating the previous circuit with a more challenging circuit the following day
- It will be very important as the movements become more challenging to remain in a pain free range
  - The deeper you move into the range, the more likely you are to put pressure on areas that may still be sensitive
  - You are better of increasing the reps or resistance in a short range rather then progressing too deep into the motion too fast
- Once you are able to achieve 20 reps progress to the nest progression if listed
Circuit #1
- Bridge Progression Physio Ball (Choose 1)
- Heel Raise Progression at Wall (Choose 1)
- Bridge Band Around Knees Progression VIDEO
- Side Lying Leg Raise Progression to a Stretch VIDEO
- Step Knee Flexion Intro VIDEO
  - Remain in a pain free range, if it hurts, hold off
Circuit #2
- Basics of Bear with Leg Lift VIDEO
  - Goal is to ramp up time gradually
    - start with just holds
      - 10 sec hold, 5 sec rest, 20 sec hold, 5 sec rest….keep ramping up by 10 sec until fatigue
      - Once you can hold 40sec
        
        Start doing the same with the alternating leg lifts
        
        10sec hold each 5 sec rest, 20 sec hold each, 5 sec rest…
- Band Horizontal Abduction VIDEO
  - Band or weight but start light and shorten the distance between feet as needed to make it pain free
- Quad Activation Progression (Choose 1)
- Band Extension Deadlift VIDEO
- Upper Body Assisted Squat VIDEO
  - MUST BE IN PAIN FREE RANGE
  - Don’t go too deep too fast
  - If hurts at all hold off and come back to it the next time through the circuit