Meniscus Links

http://www.stoneclinic.com/meniscus-repair-rehab-protocol

http://orthoinfo.aaos.org/topic.cfm?topic=a00300

123115

Warm Ups
Closed Chain Single Plane Hip *15*6 (varied)
01:15 #10 BB Dislocates
01:15 #10 BB Supine Dislocates 
01:15 #10 BB Iso Straight Arm Flexion (Face Down)
01:15 #10 BB Supinated Str8 Arm Flexion (Face Down + Max Reps)

2 Rounds NFT
01:30 Bilateral #20 DB OH "High Hold 
01:30 Hollow Plank

DB Complex
3 Rounds 
12 #25 DB Chest Flr
12 #25 DB Lateral Raise
12 #25 DB BO Lat Raise

02:00 Seated Shoulder Stretch 
02:00 Seated Shoulder Walk

122715

Warm Ups
3 Rounds
15 Ab Mat Sit Ups
Shoulder Rotation or Activation
Lower Body Stretch

Bent Arm Strength :
3 Rounds
12 #50 BN BB OHP
12 #40 DB BOR (seated+diag)
-then-
3 Rounds*
00:40 #30 DB BP (Max reps)
00:20 rest & prepare next
00:40 #30 DB Bilat Isometric Lying Row (False Grip)
00:20 rest & prepare next
*GOAL: 8 Min with #45-55 (estimate elite @ #75)

Tactical
00:45 of K turns/switches
03:30 K Template 1
00:45 of K turns/switches
03:30 K Template 3 (Punjo Grip)
00:45 of K Templates in Left Hand

122915

Hands+ Grip + Neck + Leg KnnHab
Warm Ups
Grip
DB Wrist Curl #15*15, 25*15*2
Gripper #80*6*3
DBL Plate lift Right *#50, Left *0
(need Wide Diameter Grip Strength)

Lower
10 ¹/⁴ Squats
02:00 Heels Over Head "Neck Stretch
02:00 Shoulder Bridge
00:30 Iso Glute Activation (Face down)
+15 Active GAs
15 #35 SLDL

02:00 Open Palm Down (each) 
02:00 Open Palm Up (each) 

Neck:
20+20 Over Bench Flx/Ext
20+20 OB Side Flex (20 each)

Joshua Peters Creative

122215

Warm Ups

03:00 K turns/switches
03:00 K Draws Right Hip
03:00 K Draws Left Hip
03:00 K Template 1
03:00 K Template 3 (Punjo Grip)
Bent Arm Strength :
2 Rounds
15 #40 DB OHP
15 #45 DB BP
15 #40 DB BOR (seated+diag)
15 #30 BB Bilateral Lying Row

2 Rounds
00:45 Hollow Hold

Joshua Peters Creative

122515

Day 3 DP
Warm Ups

01:30 Bilateral #20 DB OH "High Hold
01:30 Hollow Plank

DB Complex
2 Rounds
15 #20 DB Chest Flr
15 #20 DB Lateral Raise
15 #20 DB BO Lat Raise

01:00 #10 BB Dislocates
01:00 #10 BB Supine Dislocates
01:00 #10 BB Iso Straight Arm Flexion (Face Down)

01:45 Seated Shoulder Stretch
01:45 Seated Shoulder Walk

10 Min 9-Tut Combo

Joshua Peters Creative

122315

01:30 Open Palm Down (each)
01:30 Open Palm Up (each)
Wrist Curl #20*15*2
2 Rounds
4-Way Neck Over High Bench
15+15+15+15
Gripper #80*5*3
10 Straight Leg Lifts
01:30
01:30 Shoulder Bridge
15 Straight Leg Curl Ups

Joshua Peters Creative

121715

Warm Ups
Arm Circles
2 Rounds
Straight Leg Shoulder Blade Pinch Ups *12
Plank + Pinch *12
Seated Straddle Stretch
Unilateral Runner's Stretch

Gymnastics :
3 Rounds
9 Hinge Ring Rows
9 Push Ups

3 Rounds
00:06 Ring False Grip Hold
00:12 V Compression

Joshua Peters Creative

Deadpool Program 2

Deadpool Program for the 6 weeks after my surgery...

Day 1
Knife Templates
Knife Draws
Bent Arm Strength
Knife Draws & Disarms
Abs

Day 2
Rehab & Mobility
   Lumbar, Hip, Knee and Ankle
Hand Hardening
4 Way Neck Strength
Abs

Day 3
Popping, Locking and Connections (upper)
Thoracic Mobility
Straight Arm Strength
Abs

121515

Warm Ups
Arm Circles

Strength :
OHP #115*5, 135*5, 145*5*3

Gymnastics :
Chins *3*5 (high as possible + closing elbows fully)
Joshua Peters Creative

121415

Warm Ups
Arm Circles
Squat to bench

Strength :
Safety Box Squat #115 *10, 145*5, 185*5, 205*5*3

Assistance :
End Range Knee Ext #65*10*3
Seated Straddle Stretch *00:30*2
Recumbent Bike 15:00 L3

Wall Stretch (uncomfortable after just 03:00 - bent knees & made it a lumbar/ Thoracic opener) 03:00+03:00
Joshua Peters Creative

121215

Warm Ups
Arm Circles

Gymnastics :
False Grip Hold in Rings (UNSCALED) 00:06 PR!
2 Rounds
12 Hinge Row
00:24 Ring Hold (dip progression)
9 High Ring Row

Strength :
OHP #135*3*5

Assistance :
BB Goodmorning #45*10

Joshua Peters Creative

120715

Knee pain from Saturday curtailing any lower body training.

Warm Ups
Roll Quads, IT Band, Hambstrings
Feet Up Wall 03:30
Arm Circles

Strength :
BN Seated OHP 95*5, 115*5, 125*5*3
Chins *5*3 (hard), *1*5 (minimum rest)

Joshua Peters Creative

120415

Strength
Safety Box Squat #195*5*3
5 Rounds FT
6 BN Pull Down #120
6 End Range Knee Ext #100

Joshua Peters Creative