Table 6.
Example of Muscular Strength Phase Interventions Weeks 15-21
| Exercise (Focus of exercise) | Repetitions / Sets | Work : Rest |
|---|---|---|
| a. Single leg squat to target (Quads) | 30-120 sec ea / 3-5 sets | 1:2-3 after complete round |
| a. Front squats with DB/KB (Quads) | 6-8 reps / 3-5 sets 70-80% | |
| b. Weighted reverse lunges (Quads) | 6-8 reps ea / 3-5 sets 60-80% | 1:2-3 after complete round |
| b. Nordic HS curl (Hamstrings) | 8-15 reps / 3-5 sets | |
| c. SL Skaters 3 way (Glutes) | 30-120 sec ea / 3-5 sets | 1:2-3 after complete round |
| c. B shuttle jumps (Quads) | 30 -120 sec / 3-5 sets | |
| Dynamic warm up (progress in intensity): High knees, butt kickers, A-skip, fwd/bwd lunge, Open/close gate, lateral shuffle, Over/under sideways, back pedal, sprint progression, ladders | ||
DB = dumbbell. KB = kettlebell. HS = hamstrings. SL = single leg. B = bilateral.
The above mentioned interventions are appropriate during Phase III of rehabilitation and can be used and should serve as a guideline for clinicians between the 15th and 21st weeks of rehabilitation if determined appropriate by the clinician.