Knee rehab legs and shoulders

by cmt

Settings

lbskgs

Summary

June 13th, 2018
2 h
40 sets, 1049 reps
24636 lbs

1. Heel slides with towel

Set 1: 10 x 1 lbs

Total: 10 lbs

2. Box step 8 inches

Set 1: 15 x 1 lbs
Set 2: 15 x 1 lbs
Set 3: 15 x 1 lbs

Total: 45 lbs

3. Lateral box step

Set 1: 15 x 1 lbs
Set 2: 15 x 1 lbs
Set 3: 15 x 1 lbs

Total: 45 lbs

4. Bilateral calf slow down

Set 1: 15 x 1 lbs
Set 2: 15 x 1 lbs
Set 3: 15 x 1 lbs

Total: 45 lbs

5. Calf stretch

Set 1: 60 x 2 lbs
Set 2: 60 x 2 lbs
Set 3: 60 x 2 lbs

Total: 360 lbs

6. BOSU balance 1 leg

Set 1: 60 x 1 lbs
Set 2: 60 x 1 lbs
Set 3: 60 x 1 lbs
Set 4: 60 x 1 lbs
Set 5: 60 x 1 lbs
Set 6: 60 x 1 lbs

Total: 360 lbs

7. Curry band side 2 strap

Set 1: 63 x 12 lbs

Total: 756 lbs

8. Curry band diagonal 2 strap

Set 1: 59 x 12 lbs

Total: 708 lbs

9. Prone knee stretch

Set 1: 10 x 10 lbs

Total: 100 lbs

10. Good mornings

Set 1: 12 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 18 x 110 lbs

Total: 4620 lbs

11. Cable shoulder pulldowns

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 15 x 35 lbs

Total: 1365 lbs

12. Glute bridges raise 1 leg

Set 1: 10 x 95 lbs
Set 2: 10 x 100 lbs
Set 3: 12 x 105 lbs

Total: 3210 lbs

13. Military press

Set 1: 12 x 70 lbs
Set 2: 12 x 71 lbs
Set 3: 15 x 72 lbs

Total: 2772 lbs

14. Gobbler box squats

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 25 lbs

Total: 780 lbs

15. Shoulder Shrugs

Set 1: 12 x 215 lbs
Set 2: 12 x 215 lbs
Set 3: 20 x 215 lbs

Total: 9460 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined