Lower A + Bike

Estimated Duration: 75 min

Tired / Sore Mode

Switch to simplified version (isometrics only, reduced volume)

Pain Rule: 0–3/10 OK if baseline within 24h. Sharp pain, swelling, or limp = STOP and deload.

Daily Warm-up (10–12 min)

Bike 6–8 min @ RPE 3–4

Knee-to-wall ankle rocks x10/side

Warm-up / Mobility"Heel stays down; knee tracks over toes; gentle end-range."

Leg swings x10/side

Warm-up"Small range first; no snapping."

Hip hinge drill x10

Warm-up / Skill"Hips back, ribs down, neutral spine."

Sit-to-stand x8

Warm-up / Rehab"Control down; drive through midfoot/heel. Use higher box if needed."

Spanish squat ISO: Week 1 = 5 x 30–40s; Week 2 = 6 x 40–45s

PT (Quad tendon)"Sit back, shins near vertical. Strong quad burn is OK. Keep knee bend ~45–70°. Pain ≤3/10."

Wall sit @45–60°: 3 x 30–60s

PT (Quad tendon)"Avoid very deep wall sits. Knees track over toes; steady breathing."

Band TKE: 3 x 15–25 (2s squeeze)

PT (Quad tendon)"2-sec squeeze at full extension; pelvis stable."

Step-down toe tap (low step): 2 x 6–10/side

PT (Control)"Start low step. Tap lightly; knee tracks over 2nd–3rd toe."

Single-leg balance: 3 x 30–45s/side

PT (Balance)"Use fingertip support as needed. Progress by reducing support, not wobbling."

Single-leg calf raise slow: 3 x 6–10/side (Week 2: 3–4 sets)

PT (Calf)"2 sec up / 2 sec down. Straight knee = more gastroc. Stop if it feels ‘grippy’."

Eccentric heel lowers off step: start Day 4 → Week 1: 2 x 6–8; Week 2: 3 x 8–10

PT (Calf)"Up with both feet → lower 3–4 sec on right. Smooth; no bouncing."

Tibialis raises: 2–3 x 15–25

PT (Anterior shin)"Heels down; controlled full reps."

Leg press (moderate depth): 4 x 8–12 @ RPE 6–7

Strength (Lower A)"Moderate depth only; avoid deep flexion and hard lockout; RPE 6–7."

Leg extension (90°→45° only): 3 x 10–12 @ RPE 5–6 (3s down)

Strength (Lower A)"Mid-range only (about 90° → 45°). Slow 3-sec lower. RPE 5–6."

Lying hamstring curl: 3 x 10–15 @ RPE 6

Strength"Don’t arch low back; smooth reps."

Hip thrust / glute bridge: 3 x 10–15 @ RPE 6

Strength"Ribs down, chin tucked; drive through heels."

Bike 15–20 min @ RPE 4

Session Notes

Progress