Leg Rehab
Sport
Intermediate
Body
Plan Details
The Leg Rehab routine by tijuana tony is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Will use to develop the legs for running to reduce knee pain
Routine detail
Mon
Legs Day 1
Est. 92 min
12 exercises
Treadmill Running
1 Set
Smith Machine Front Squat
5 Sets x 12 Reps
Cable Pull Through
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Plank
3 Sets
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Tue
Aerobic
Est. 42 min
1 exercise
Treadmill Running
1 Set
Wed
Abs Day
Est. 74 min
12 exercises
Treadmill Running
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cobra
3 Sets
Downward Facing Dog
3 Sets x 8 Reps
Plank
3 Sets
Scorpion
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
Aerobic 2
Est. 42 min
1 exercise
Treadmill Running
1 Set
Fri
Upper Body
Est. 128 min
11 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
