As a part of my ACL rehab my sports injury therapist, Rob, has had me on a modified version of the Melbourne Protocol. The protocol is broken down into a few different phases and today I achieved the requirements to move onto the next phase of the protocol.

To meet the requirements, my injured leg had to achieve a 1.5x bodyweight single leg press, as well as 85% capacity of the non-injured leg with the following exercises:

-Single leg calf raises to failure
-Single leg elevated hip thrusts (with my leg at approximately 70 degrees) to failure
-Single leg balance for 45 seconds
-Single leg balance for 45 seconds with eyes closed

Since I met these tests I am now allowed to do modified soft surface bilateral landings, modified single leg take offs and bilateral take offs that are not maximum effort.

To celebrate me moving to the next rehab phase I did a workout that Rob made for me. The workout was as follows:

-Lateral step up on rail precision trainer (trendelenberg to glute med gait pattern) x 5/leg
-Oblique axis medicine ball slams from a 45 degree stance with hop pivot switching side to side x 10-12
–Single leg and double leg hops on colored X’s in tic-tac-toe grid
-Step up to high knee and bilateral landing on mat x 5/leg
-Bilateral box jump onto purple vault box, followed by single leg step down x 5/leg
x 3 sets

Although, since I had a private lesson I was crunched for time and only did one of the three sets. I will finish the other two sets later this week.