06/11/2026
Here’s a bit from the last 6 weeks of ACL rehab using a principles-based approach to my rehab.
Single Leg Balance
R = Right L = Left EO = Eyes Open EC = Eyes Closed
DNS based Warm Up using additional principle of working in terminal knee extension
Basketball Based ACL Rehab - these videos were typical drills I worked on during weeks 2-5 with progressive advancement of these over the last several weeks.
50 lb 1 mile rucks have been a standard as well 2-3x/week.
Today’s rehab/workout:
50 lb 1 mile ruck - 20 min with intermittent backwards walking mixed in
1 mile jog - 10 min (my first 1 mile jog since the injury)
1 mile row - 8 1/2 min
Mixed in active rest of body weight squats, walking lunges, backwards walking, 2 stair step ups, single leg RDL’s
Also - throughout the day I am consistently working on:
1) Single leg weight shifts to the R with eccentric load into the posterior hip
2) Lateral Mini Lunge / Steps / Impact work - both directions but especially landing on the R leg (support function)
3) Standing Hamstring Curls
4) Standing Pelvic/Hip Rotations - both closed chain rotations of pelvis over femur and open chain femur in pelvis
And more but that gives you a pretty good idea of what I have been up to 🤗
➡️
