ACL Phase 1 [0-6 weeks] - Full Program Revealed + Tips скачать в хорошем качестве

ACL Phase 1 [0-6 weeks] - Full Program Revealed + Tips

ACL Rehab (Anterior cruciate ligament rehab) phase 1, full professional program explained and revealed. This video will go through the first 6 weeks of ACL rehab including, early Tips for management of the ACL and explain the full program Charlie has gone through during this first 6 weeks. Schedule is below, please keep in mind that Charlie is a full time athlete and that the main areas to hit as explained in the video is your recovery/mobility and then your rehab/lower body gym Schedule first 2 weeks: Mobility, swelling and compex occured daily x3 (Mon-Sun) Rehab exercises occured x4-5 days a week (2 days on 1 day off) Schedule after 2 weeks: Mobility, swelling and compex occured daily x3 (Mon-Sun) Home rehab sessions occured x3 days a week (Mon,Weds, Fri) Lower body gym rehab sessions occured x3 days a week (mon, Weds, Fri) Upper body gym rehab sessions occured x2 days a week (Mon, Fri) Altered Cardio occured x1-2 days a week (Weds, +/- Saturday) Timestamps: 00:00 Is this video for you (introduction) TIP List: 01:11 Tip 1 - Get the knee straight 01:58 Tip 2 - Protect the graft sites 02:59 Tip 3 - Slow is smooth, smooth is fast 03:43 Tip 4 - Step count 04:20 Tip 5 - Muscle wasting / muscle atrophy 05:39 Tip 6 - Focus on the body as a whole 06:31 Tip 7 - Infection risk!!! 07:13 Tip 8 - Week 0-6 Swelling management program shown 07:21 Tip 9 - Walk properly! Rehab Explanations 07:54 - Phase 1 overview 09:16 - Phase 1 focus areas 10:08 - Week 0-2 rehab day 1 program shown 10:19 - Week 0-2 rehab day 2 program shown 10:27 - Week 0-6 Foot and ankle program shown 10:41 - Week 0-6 Mobility program shown 10:57 - Week 3-4 gym day 1&3 program shown 11:36 - Week 3-4 gym day 2 program shown 11:49 - Week 2-6 Opposite leg strength program shown 12:08 Week 3-6 Home rehab program shown 12:31 Week 5-6 Gym program 1/3 shown 13:33 Week 5-6 Gym program 2 shown 14:45 Whats Next? Welcome to the ACL Survival Club - check back for weekly vlogs from a full time rugby player rehabbing an ACL (for the 2nd time). Doing it for the plot! ACL Survival Club Tee: https://71f71b.myshopify.com/products... Connect on socials: Insta: www.instagram.com/charlierugby_/ TikTok: www.tiktok.com/@charlierugby_?lang=en Email me - [email protected]