Table 2 Exercises program - phases III and IV
Phase (weeks) | Exercises | Weight | Series |
|---|---|---|---|
III (5th–6th weeks) 4 sessions | Gluteal Muscles - Fire Hydrant | Intermediary elastic resistance (purple) | Isotonic - 3 × 12 |
Gluteal Muscles - Clam Shell | Intermediary elastic resistance (purple) | Isotonic - 3 × 12 | |
Gluteus Medius - Lateral straight leg raise | 2,0 kg (5th wk) 2,5 kg (6th wk) | Isotonic - 3 × 12 | |
Quadriceps 1 - Unilateral Leg Extension Machine Isometric ROM → 60° flexion Isotonic ROM → 10°-60° flexion | 90% of MVIC (adjusted for both lower limbs) | Mixed - isometric 1 × 45” + isotonic 3 × 12 | |
Quadriceps 4 - Single Leg Decline Squat *only eccentric phase | Body weight | Isotonic - 3 × 12 | |
Quadriceps 5 - Walk Lunge | 10 kg (5 kg in each hand) | 3 × 10 steps | |
Triceps Surae - Step Bipodal Heel Elevation | 6 kg (diving belt weight) | Isotonic - 3 × 15 | |
IV (7th–8th weeks) 4 sessions | Gluteal Muscles - Fire Hydrant | Intermediary elastic resistance (gray) | Isotonic - 3 × 10 |
Gluteal Muscles - Clam Shell | Intermediary elastic resistance (gray) | Isotonic - 3 × 10 | |
Gluteus Medius - Lateral straight leg raise | 3,0 kg | Isotonic - 3 × 10 | |
Quadriceps 1 - Unilateral Leg Extension Machine Isometric ROM → 60° flexion Isotonic ROM → 10°-60° flexion | 100% of MVIC (adjusted for both lower limbs) | Mixed - isometric 1 × 45” + isotonic 3 × 10 | |
Quadriceps 4 - Single Leg Decline Squat *only eccentric phase | Body weight | Isotonic - 3 × 15 | |
Quadriceps 5 - Walk Lunge | 10 kg (5 kg in each hand) | 3 × 10 steps | |
Triceps Surae - Step Unipodal Heel Elevation | 8 kg (diving belt weight) | Isotonic - 3 × 15 |