Supine Bridge 2 sets, 25 reps Neuromuscular Control Single Leg Stance 3 set, 20 seconds (Week 7-9) (On stable surface) All Exercises start with eyes Double Leg Stance 3 sets, 20 seconds open and progress to eyes (On stable surface) closed Tandem Stance 3 sets, 20 seconds (On stable surface) Neuromuscular Control Single Leg Stance 3 set, 15 seconds (Week 9-12) (On airex pad) All Exercises start with eyes Double Leg Stance 3 sets, 15 seconds open and progress to eyes (On airex pad) closed Tandem Stance 3 sets, 15 seconds (On airex pad) Squats on BOSU Ball (hold a 3 sets, 10 reps stick/bar) Plyometric Exercises Ankle Jumps 3 sets, 20 seconds (Week 10-12) Lateral Sliding 3 sets, 30 seconds Front Back Hops 3 sets, 30 seconds Side-to-Side Hops 3 sets, 30 seconds Single Leg Jumps 2 sets, 10 jumps Double Leg Jumps 2 sets, 10 jumps Cardiovascular Exercises Stationary Bike 10 sec high intensity, 20 (Interval Training) seconds low intensity (20-25 min) Walking/Jogging on Speed of 3.0-3.5 mph at a 2% Treadmill/Outside grade (20 minutes) Pool Exercise Jogging with Light resistance (20 minutes) Elliptical Moderate Intensity (25 minutes)
Supine Bridge 2 sets, 25 reps Neuromuscular Control (Week 7-9) All Exercises start with eyes open and progress to eyes closed Single Leg Stance (On stable surface) 3 set, 20 seconds Double Leg Stance (On stable surface) 3 sets, 20 seconds Tandem Stance (On stable surface) 3 sets, 20 seconds Neuromuscular Control (Week 9-12) All Exercises start with eyes open and progress to eyes closed Single Leg Stance (On airex pad) 3 set, 15 seconds Double Leg Stance (On airex pad) 3 sets, 15 seconds Tandem Stance (On airex pad) 3 sets, 15 seconds Squats on BOSU Ball (hold a stick/bar) 3 sets, 10 reps Plyometric Exercises (Week 10-12) Ankle Jumps 3 sets, 20 seconds Lateral Sliding 3 sets, 30 seconds Front Back Hops 3 sets, 30 seconds Side-to-Side Hops 3 sets, 30 seconds Single Leg Jumps 2 sets, 10 jumps Double Leg Jumps 2 sets, 10 jumps Cardiovascular Exercises Stationary Bike (Interval Training) 10 sec high intensity, 20 seconds low intensity (20-25 min) Walking/Jogging on Treadmill/Outside Speed of 3.0-3.5 mph at a 2% grade (20 minutes) Pool Exercise Jogging with Light resistance (20 minutes) Elliptical Moderate Intensity (25 minutes)
Final%20Draft%20of%20POC%20Britt.docx