Knee rehab legs and shoulders

by cmt

Settings

lbskgs

Summary

June 28th, 2018
2 h
43 sets, 1109 reps
30672 lbs

1. Heel slides with towel

Set 1: 10 x 1 lbs

Total: 10 lbs

2. Step ups

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

Total: 540 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. Gobbler box squats

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 30 lbs

Total: 960 lbs

8. Curry band side 2 strap

Set 1: 69 x 12 lbs

Total: 828 lbs

9. Curry band diagonal 2 strap

Set 1: 67 x 12 lbs

Total: 804 lbs

10. Prone knee stretch

Set 1: 10 x 10 lbs

Total: 100 lbs

11. Good mornings

Set 1: 12 x 115 lbs
Set 2: 12 x 115 lbs
Set 3: 15 x 115 lbs

Total: 4485 lbs

12. Cable shoulder pulldowns

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

Total: 1365 lbs

13. Calf raises

Set 1: 15 x 115 lbs
Set 2: 18 x 115 lbs
Set 3: 18 x 115 lbs

Total: 5865 lbs

14. Military press

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

Total: 2730 lbs

15. Glute bridges raise 1 leg

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

Total: 3040 lbs

16. Shoulder Shrugs

Set 1: 12 x 225 lbs
Set 2: 12 x 225 lbs
Set 3: 18 x 225 lbs

Total: 9450 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined