ACL – protocol
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Video Library
Phase one:
Calf raises (2:15 sec)
Alphabet ROM and Towel stretches
Glue bridges – Double leg only
Clams
Balance: eyes open, eyes closed
Double bridge, Heel press, Calf press
Reformer calf raises
Phase two:
Calf raises off step, with weight
Lunges and squats
Jumps and hops
Standing Glute series
Single leg press and single leg bridge
Phase three:
Reforming jumping series
Lunges and jumps on wobble board
jumps and hops