andreasbjerregaard

Return to jump

Lateral jumps

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“Knee Rehab Home Exercise Program” [ACL Rehab Exercise Advice] . Here is a compilation of exercise videos I recently prescribed in a home exercise program for a ACL patient. Shown are 5 exercises, however I actually sent 12 videos for a very comprehensive program! . The patient is currently 9 weeks post-op and the current goals in rehab are improving deceleration and shock absorption, improving force generation, and improving lower extremity muscle strength and hypertrophy, specifically the quads and the glutes. These are major prerequisites prior to more advanced strengthening, jumping, plyometric, running, and other high intensity activities. . 1️⃣ Hip Prep – a great exercise to prime the system for a training session 2️⃣ Triple Extension To Drop Squats – an excellent exercise to work on deceleration 3️⃣ Counter Movement Jump In Place – once a patient can demonstrate sufficient deceleration, it is time to combine it with force generation. Counter movements are great to work on creating elastic potential energy. 4️⃣ Single Leg Squat – a great exercise to challenge single leg stability and muscle strength/hypertrophy 5️⃣ 4-Direction Lunge – a great exercise to challenge balance, stability, and muscle endurance . I WISH I had a resource like this when I was a student and new grad. I was so frustrated not being able to send patients home exercise programs efficiently, let alone with higher level exercises. If you’re looking for the ultimate movement library with both lower lever rehab to higher level strength and conditioning exercises? Look no further than our PrehabX Exercise Library! (link in bio) _________________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮'𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮. . . . . #knee #kneesurgery #kneepainrelief #ACL #aclfest #aclsurgery #aclrehab #prehab #theprehabguys #TPG #fitness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation

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Reklamer
andreasbjerregaard

Quadriceps strength

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I have been playing around with the @roguefitness GHD on helping/ prepping my knee before I lift, by using it to work on knee extension. • The 1st video I am working with @nataliejuncos doing a single leg crunch. In doing this we isolate the quad muscle in a isometric contraction. The lower her body the more intense it gets. This is also a great way to load the patella tendon before lifting or other training activities. • The last video I have to give a big shoutout to @matoko.n & @mmgstrength . This is a mixture between a sissy squat and a TKE. Very challenging the closer the feet holders are the more intense it gets. Great for quad activation and working on terminal knee extension. 🦵🏽

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Bosu rope battle

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Well it’s not American Ninja Warrior status but after 8 knee surgeries I am ECSTATIC with myself 🎉👊🏼Every day I work hard to get and keep my knees functioning. Every day I make myself vulnerable in order to advance my rehab and work on the investment of my knee health. Every day I face my fears of pain, re-injury or being told I need more surgeries. Every day I am stronger. Every day I am better. Every day I keep going no matter what. Every day I risk so that I can truly live and pursue joy! Every day I am thankful for what my knees can do and how my mind has taken them there! 💕💕🧠💪🏼🙏🏼😊 . . #jennactive #surviving7 #acl #loveyourknees #aclrehab #aclsurgery #aclrecovery #aclrevision #arthritis #aclreconstruction #knee #legday #motivationmonday #nevergiveup #comebackstronger #myjourney #mindset #athlete #leggings #legs #battleropes #fitness

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Wall squat knee extensions

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“Knee Rehab Home Exercise Program” [ACL Rehab Exercise Advice] . Here is a compilation of exercise videos I recently prescribed in a home exercise program for a ACL patient. Shown are 5 exercises, however I actually sent 12 videos for a very comprehensive program! . The patient is currently 9 weeks post-op and the current goals in rehab are improving deceleration and shock absorption, improving force generation, and improving lower extremity muscle strength and hypertrophy, specifically the quads and the glutes. These are major prerequisites prior to more advanced strengthening, jumping, plyometric, running, and other high intensity activities. . 1️⃣ Hip Prep – a great exercise to prime the system for a training session 2️⃣ Triple Extension To Drop Squats – an excellent exercise to work on deceleration 3️⃣ Counter Movement Jump In Place – once a patient can demonstrate sufficient deceleration, it is time to combine it with force generation. Counter movements are great to work on creating elastic potential energy. 4️⃣ Single Leg Squat – a great exercise to challenge single leg stability and muscle strength/hypertrophy 5️⃣ 4-Direction Lunge – a great exercise to challenge balance, stability, and muscle endurance . I WISH I had a resource like this when I was a student and new grad. I was so frustrated not being able to send patients home exercise programs efficiently, let alone with higher level exercises. If you’re looking for the ultimate movement library with both lower lever rehab to higher level strength and conditioning exercises? Look no further than our PrehabX Exercise Library! (link in bio) _________________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮'𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮. . . . . #knee #kneesurgery #kneepainrelief #ACL #aclfest #aclsurgery #aclrehab #prehab #theprehabguys #TPG #fitness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation

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andreasbjerregaard

Early exercises

Return to walk

Hamstring activation

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FIX YOUR SINGLE LEG RDL⠀ – by @championptp. We've been working behind the scenes for months to film some great new content for social media at Champion! There's a ton coming, be sure to follow @championptp for more great fitness, strength training, and sports performance tips like this. ⠀⠀ -⠀⠀ 💪 Want to train with us online or in person? Link in bio!⠀⠀ -⠀⠀ In this video, coach @kieferlammi points out a common flaw in the single leg RDL and how to improve it.⠀⠀ .⠀⠀ 👉Often times, we see people default to a straight leg during the Single Leg RDL and rely on passive stability at the knee and hip to hold their balance. To maximize your use of the glutes and hamstrings, what we want to see is more of a hip hinge pattern with a slight knee bend and the hips pushed back into a nice, active position. ⠀⠀ .⠀⠀ 👉If you struggle to get into that position, try setting up with a wall in front of you. Not only can you use the wall for balance, but you can actually push yourself back away from the wall, assisting in the hinge motion we’re looking to create. After a few reps try taking a step back from the wall and see if you can recreate the position!⠀⠀ ⠀⠀ -⠀⠀ 👊 Was this helpful? Tag a friend below and share!⠀⠀ -⠀⠀ 🤔 Have a question/comment? Drop a comment below!⠀⠀ -⠀⠀ -⠀⠀ -⠀⠀ -⠀⠀ -⠀⠀ #singlelegstrength #singlelegstability #balance #RDL #glutes #hamstrings⠀⠀ #strength #strengthtraining #strengthandconditioning #strengthcoach #training #gym #gymlife #weightlifting #powerlifting #movement #movewell #workout #sportsperformance #fitness #fitfam #fitlife #fitspo #fitnessmotivation #fittip⠀

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Knee Extension

Quadriceps activation

Straight leg raise and knee flexion https://twitter.com/mickwhughes/status/1165904902410817536?s=19