Stretches (all sessions) |
|
Hamstring |
3 × 10 repetitions; 10-second hold |
Quadriceps |
3 × 10 repetitions; 10-second hold |
Calf and iliotibial band |
3 × 10 repetitions; 10-second hold |
Weeks 1-2 |
|
Wall squat (0°-40° of knee flexion) |
15 repetitions; 10-second hold |
Quadriceps isometric |
4 × 25 repetitions |
Straight leg raises |
3 × 10 repetitions |
Weeks 3-4 |
|
Wall squat (0°-60° of knee flexion) |
15 repetitions; 10-second hold |
Quadriceps isometric |
4 × 25 repetitions |
Straight leg raises |
3 × 10 repetitions |
Terminal knee extension |
3 × 10 repetitions |
Weeks 4-5 |
|
Continued previous exercises |
|
Minisquat (0°-30° of knee flexion) |
3 × 10 repetitions |
Lateral step down |
3 × 10 repetitions |
Weeks 6-8 |
|
Minisquat (0°-45° of knee flexion) |
3 × 10 repetitions |
Lateral step down with Thera-Band resistance behind knee pulling anteriorly |
3 × 10 repetitions |
Backward walk with Thera-Band resistance around ankles (ie, stand with slight knee flexion and take steps backward with resistance between ankles) |
3 × 10 repetitions |
Lateral step down off 4-in. (10.16-cm) step with Thera-Band resistance behind knee, pulling anteriorly |
3 × 10 repetitions |
Single-leg stance |
3 × 10 repetitions |
Weeks 8-10 |
|
Minisquat (0°-60° of knee flexion) |
3 × 10 repetitions |
Anterior step down with Thera-Band resistance behind knee, pulling posteriorly |
3 × 10 repetitions |
Side stepping with Thera-Band resistance around ankles |
3 × 10 repetitions |
Forward lunges with push-off (ie, lunge onto step to 40° of knee flexion and push off to starting position) |
3 × 10 repetitions |
Weeks 10-12 |
|
Single-leg minisquat (0°-30° to 0°-45° of knee flexion) |
3 × 10 repetitions |
Anterior/lateral and sideway steps with Thera-Band resistance behind knee pulling |
3 × 10 repetitions |
Split squat with Thera-Band Stability Trainer (blue) |
3 × 10 repetitions |
Forward lunges to ground level |
3 × 10 repetitions |