Physical Therapy (Knee) 1:00:00 [4]
max:168 rhr:65 (injured)
8 min warm up on bike
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
2 lengths (down-forward and back-backwards of hallway) Godzilla walks
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)