Evolutio Sports Physiotherapy Melbourne
Strength & Conditioning, Football , RugbyThis is a free 2 week ACL Rehab program for those who have had surgery and are at least 12 weeks post surgery.
You should consult your surgeon or Physiotherapist / Physical therapist prior to starting this. In fact, you should probably come in and see us. We're pretty cool units.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
10mins Assault or Spin Bike
B1
Single Leg Balance - with throw and catch
2 x 20
B2
Single Leg Wobble Board Balance
2 x 1:40
B3
Banded Hip Thrust
2 x 15
B4
Single leg glute bridge on bench
2 x 10
C1
Box Squat
5 x 8
C2
Banded Monster Walks
5 x 10
C3
Pallof Press
5 x 5
D1
Banded Good Morning
2 x 30
D2
Dumbbell single leg calf raise
2 x 20
D3
Banded Terminal Quads Extension
2 x 20
D4
Plank
2 x 0:30
A1
Banded Good Morning
3 x 15
A2
Double leg glute bridge on bench
3 x 20
A3
Ankle Clock Work
3 x 1:00
B1
Romanian Deadlift
5 x 10
B2
Glute Wall Isometric Holds
5 x 2 @ 0:20
C
Trap Bar Deadlift
5 x 8
D1
Barbell Hip Thrust
3 x 10
D2
Baby Turkish Get Up
3 x 4
D3
Single Leg Throw and Catch
3 x 10
E1
Walking Lunges
1 x 20
E2
Reverse Sled Drag
1 x 20
E3
Prowler Push
1 x 20
A
10mins Assault/Spin Bike
B1
Single Leg Balance - with throw and catch
2 x 20
B2
Single Leg Wobble Board Balance
2 x 2:20
B3
Banded Walks - Forward/Backwards
3 x 10
B4
Banded Walks - Lateral
2 x 10
C1
Goblet Squat
8, 10, 12, 14, 16
C2
Dumbbell single leg calf raise
5 x 15
C3
Seated Calf Raise
5 x 15
C4
Banded Good Morning
5 x 15
D1
Barbell Hip Thrust
3 x 8
D2
Med Ball Slam
3 x 15
D3
Med Ball Lateral Slam
3 x 15
D4
Banded Monster Walks
3 x 20
E1
Side Plank
3 x 0:30
E2
Plank
3 x 0:30
Evolutio Sports Physio
Based out of Melbourne, Australia. Evolutio is a tight knit unit of Specialists in Strength and Rehabilitation. Following heavy experience lifting, coaching and working with Australian Rules Football, NFL, CrossFit and Olympic Lifters.
