4 weeks Dumbbell, Bodyweight and cardio session after Anterior Cruciate Ligament (ACL)
In this program you will find a workout for each day for 4 weeks. The program takes 45 to 60 minutes.
It is an overall strength session that includes lower and upper extremities, plyometric and core.
It would be perfect for who has limited time and a gym next to you or are rehabbing after for example Anterior Cruciate Ligament (ACL) reconstruction and are 3 months+ and need to build muscles with a wide range of movement.
I would recommend you to be 8 weeks post op so you can do these 4 weeks before your 12 weeks assessment where majority of post op ACL patients starts running (all depending on surgery type and other post op delays)
7 sessions per week
Must use TrainHeroic app to view and log training
Two Dumbbells. Optimal in different weights
If you have access to a gym where there is a rowing, bike og treadmill it would be best. Otherwise you can use jump rope or running instead of cardio machines.