Knee Rehab art. (3-4 week) Recovery

Circuit x 1
LAR
Self-Massage: Quadriceps
time 2-5min
"How-to" self-massage for the Quads
Set Time
1 2-5min h:m:s
LAR
Self-Massage: Adductors
time 2-5min
"How-to" self-massage for the inner thigh
Set Time
1 2-5min h:m:s
ULT
Prisoner Runner’s Hinge
reps 8-12
Rest 60sec.
Set Reps Rest
1 8-12 60sec. (h:m:s)

2 sets

UMT
Prisoner Runner’s Medial Hinge
reps 8-12
Rest 60sec.
Set Reps Rest
1 8-12 60sec. (h:m:s)

2 sets

time 30s.
Rest 15sec.
Set Time Rest
1 30s. h:m:s 15sec. (h:m:s)

3-4 sets
Чтобы усложнить упражнение:
- Меньше предмет, до которого тянемся
- Ставить предмет не только перед собой, а и на одной линии со стопой и сзади стопы (в разных направлениях)

UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 5 each side
Rest 15-30sec.
Set Reps Rest
1 5 each side 15-30sec. (h:m:s)

4 sets