Post-Surgery: Week Eleven Through Week Fourteen 5/11- 6/7

Weeks Eleven through Fourteen Reflection: Finally!!! My fabulous and wonderful physical therapists had given me the green light for some light plyo work and some slide-board action. In addition, I had my second follow up with my awesome surgeon, in which he was happy with my progress thus far.

Some cool new stuff at physical therapy includes:

  • jumping
  • box jump-downs
  • single-unders
  • slide board
  • JOGGING!!!
Small Right Quad
Dr. Fred Cushner
1st time jogging
1st time jumping rope (single-unders)

Mentally, I needed a break from training, as well as, social media (sorry there will be few pics or vids here). For these three weeks, my Coach and I decided on less training, and more focus on rehab, while I take time to hang with friends, stop thinking about my knee/ training, and hit the mental reset button.

Coach Dom developed three days of training (rotate through the 3 days as often as I like within these 3 weeks “off”) that still address the major components of what needs to be worked on to compliment what I do in Physical Therapy.

Day 1
Warm Up: 3 Rounds:
50' Bear Crawl
20 Alternating Step Up & Over + Reverse
50 Single Under (started at first with only about 30)

Work 4 Rounds:
Section 1
10 KB Deadlifts
45 sec Sandbag March

Section 2 
20 Weighted Alternating Step-Ups
20 Cossack Squats
10/10 Banded Hamstring Curl

Section 3
Accumulate 50 Med-Ball Sit-Ups
Day 2
Warm Up: 3 Rounds:
10/10 Plank (elbow meets knee)
10 Glute Bridges + Extension
20 Superman Back Extension

Work 4 Rounds:
Section 1
10 Good Mornings
10/10 Single Leg KB Deadlift
50' Sled Drag

Section 2 
10 Goblet Squat
20 Unweighted Alternating Lunges
10/10 Unweighted Modified Pistols

Section 3
Accumulate 100 KB Russian Twists
Day 3
Warm Up: 3 Rounds:
20 Rower Plank Knees-to-Chest
20 Slow Motion Air Squat
30 Jumping Jacks

Work 4 Rounds:
Section 1
10 Rack Pulls
50'/50' Banded Glute Shuffle

Section 2 
10 Front Squat
10 Sumo Deadlift with Dumbbell
10/10 Weighted Split Squat 

Section 3
Accumulate 50 Lying Leg Raises

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