Table 1 Exercises program - phases I and II
Phase (weeks) | Exercises | Weight | Series |
|---|---|---|---|
I (0-2nd weeks) 4 sessions | Gluteal Muscles - Fire Hydrant | Intermediary elastic resistance (green) | Isometric (1st wk) - 3 × 45” Isotonic (2nd wk) - 3 × 15 |
Gluteal Muscles - Clam Shell | Intermediary elastic resistance (green) | Isometric (1st wk) - 3 × 45” Isotonic (2nd wk) - 3 × 15 | |
Gluteus Medius - Lateral straight leg raise | No extra-weight (1st wk) - lower limb weight 0,5 kg (2nd wk) | Isotonic - 3 × 15 | |
Quadriceps 1 - Unilateral Leg Extension Machine Isometric ROM → 60° flexion Isotonic ROM → 10°-60° flexion | 70% of MVIC (adjusted for both lower limbs) | Isometric (1st wk) - 3 × 45” Mixed (2nd wk) - isometric 1 × 45” + isotonic 3 × 15 | |
Quadriceps 2 - bipodal Spanish Squat ROM → 70°-90° flexion | Body weight | Isometric (1st wk) - 3 × 45” | |
Quadriceps 3 - Unipodal Squats (sit/stand bench) | Body weight | Isotonic (2nd wk) - 3 × 10 | |
Triceps Surae - Bipodal Heel Elevation | Body weight | Isotonic - 3 × 20 | |
II (3rd-4th weeks) 4 sessions | Gluteal Muscles - Fire Hydrant | Intermediary elastic resistance (blue) | Isotonic - 3 × 15 |
Gluteal Muscles - Clam Shell | Intermediary elastic resistance (blue) | Isotonic - 3 × 15 | |
Gluteus Medius - Lateral straight leg raise | 1,0 kg (3rd wk) 1,5 kg (4th wk) | Isotonic - 3 × 15 | |
Quadriceps 1 - Unilateral Leg Extension Machine Isometric ROM → 60° flexion Isotonic ROM → 10°-60° flexion | 80% of MVIC (adjusted for both lower limbs) | Mixed - isometric 1 × 45” + isotonic 3 × 15 | |
Quadriceps 3 - Unipodal Squats (sit/stand bench) | Body weight | Isotonic - 3 × 12 | |
Quadriceps 4 - Single Leg Decline Squat *only eccentric phase | Body weight | Isotonic - 3 × 10 | |
Triceps Surae - Bipodal Heel Elevation | 4 kg (diving belt weight) | Isotonic - 3 × 20 |