Return to Play Post-Surgery Goals

Weight Training

Months 3-4

3-4 times a week

• Leg press to 90 degrees
• Leg curls
• Inner/outer thigh strength
• Mini-squats
• Normal upper body workouts

Tips:

• Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises.

Months 4-5

2-3 times a week

• Squats
• Dead lifts
• Straight Leg Deadlifts
• Clean high pull
• Shrugs
• Leg press/hip sled
• Leg Curls
• Leg extensions (without knee pain)
• Inner/outer thigh

Months 5-7

2-3 times a week

• Squats
• Dead lifts
• Straight Leg Deadlifts
• Clean high pull
• Shrugs
• Leg press/hip sled
• Leg Curls
• Leg extensions (without knee pain)
• Inner/outer thigh