[quote]bushidobadboy wrote:
[quote]sam_sneed wrote:
I’m back in physical therapy and doing leg work in the gym 1 year after ACL surgery and have a couple of questions about my workout. Currently it’s:
Hammer Strength uniateral leg press: 4 sets
front squats: 3 sets after warmup
1 leg lysing leg curl: 4 sets
Lifefitness leg press machine (high and wide to hit hams and glutes): 3 sets
Hip adduction machine: 4 sets
All sets are ramped. Goal is to do this every 5 days.
How does this workout look? I have a separate workout I do during PT but it’s mostly stretching and so light that I don’t think I get much out of it. Anything I should add or leave out?
Also, I’m not sure how I should do the single legged work. My right knee is the injured one. Do I keep progressing on both legs aggressively or should I just work at a maintenance level on the good leg and let the bad leg catch up.
Some background: I also have a hernatied L3-4 disc and bulging L4-5 (probably also hernaited by now), and I’m pretty sure I’ve torn my groin a few years ago. I was out of commission for 3 months but never got an MRI. I have a problem with tight hips according to my PT and ortho as well.
More info about the surgery and MRI is here if needed:
Edit: As of right now, I can’t run or jump and still have pain the knee. Mostly likely due to a protruding self absorbing screw according to the ortho and the MRI. On the HS leg press, my right knee is 50% as strong as the left.[/quote]
Why no hip ABduction, my friend?
BBB[/quote]
Is that the where your forcing your knees outward? I only do the one squeezing my knees in because a past physical therapist said it was good for rehabbing my groin. In therapy she put a rubber ball between my legs and had me squeeze and hold. Do you recommend abduction as well? Is the machine the chic’s always use good enough or is there a better way to do it?
I do my long leg workout on Saturday, so I can spend as much time in the gym as I want. So if adding more exercises helps, I can do that. Time is not an issue. My shorter leg workout is on Wednesday and I can fit in about 4 exercises there.