Injured folk either rush back to their
former workouts, which puts them at risk of (yes) another injury, or are so
afraid of getting hurt again they permanently put it off.
Your plan
Halve your effort
After the doctor clears you, scale back
your routine by 50% for the first two weeks, says exercise physiologist
Jonathan Cane (or pick our "out of shape" routine). Gently does it -
that's an order.
Build better knees
Thanks to wider hips, women are up to eight
times more likely to tear knee ligaments than men. Not good. "The most
important muscle to focus on for overall knee health is the VMO (vastus
medialis oblique) - the teardrop-shaped quad muscle on the inside of the knee,"
says Cahill. Strengthen it by adding this knee extension exercise to the end of
Program A: tie an exercise band around something solid and loop it behind your
knee cap, just above the joint. Flex your knee against the band for a few
seconds, then return to the starting position. Do 10-12 reps.
Thanks
to wider hips, women are up to eight times more likely to tear knee ligaments
than men.
... And stronger ankles
"Women's ankles are often weak because
of high heels," says Cahill. To counteract this common cause of injury, he
suggests training in bare feet if possible. "If you always walk barefoot
around the house and stretch your calves daily, that will help. To do it, face
a wall, put one leg way out behind you with your heel on the ground and stretch
it out." Finally, use TV watching time to roll a tennis ball on the soles
of your feet and up onto your calves. "It improves the tissue quality of
your lower legs, which helps your ankles," he says. Feels pretty damn
nice, too, we'll wager.
Program A
Complete three sets of super-set one (moves
Al and A2), resting 60 seconds between sets. (Check the chart on the left for
rest periods between moves.) Repeat this with 31 and B2; finish with three sets
of move C, resting 60 seconds between sets.
A1. Goblet Squat
Stand with feet slightly wider than hips.
Hold a dumbbell vertically in front of chest with both hands, elbows down.
Lower into a deep squat, then back up to start. That's one rep. Do 10 to 12.
A2. Push-Up
Take a pushup position with hands shoulder-
width apart. arms straight. Bend elbows. keeping close to you, to lower body
towards the floor. Push up with back flat. That’s one rep. Do as many as you
can without collapsing.
Take
a pushup position with hands shoulder- width apart. arms straight.
B1. Elevated Hip Thrust
Sit in front of a bench, knees bent and
feet on the floor; lean upper back against the edge of the bench. Raise hips,
pause, back to start, That’s one rep. Do 10 to 12.
B2. Inverted Row
Get under a bar in a squat rack, with hands
wider than shoulders, extend legs. Keeping body flat, pull chest to the bar.
Lower until arms straighten. That’s one rep. Do 10 to 12.
Inverted
row
C2. Raised Leg Plank
Forearms are on the floor with elbows bent
and under your shoulders Extend legs and brace your core. Raise one leg. Hold.
Repeat with other leg.
Time Check
The goat of all three groups Is to held a
plank with proper form for 60 seconds. Start with six reps of 10 seconds. Progress
to three reps of 20 seconds then two reps of 30.
Program B
As with Program A, complete three sets of
super-set one (moves Al and A2), resting 60 seconds between sets. (Check your
chart for rest periods between moves.) Repeat this pattern until you've
finished the workout. Or it has finished you!
A1. Clean-Grip Deadlift
Squat behind a barbell. Stand up. squeezing
glutes, hips forward. Push hips back to lower the bar That’s one rep. Do 10 to
12.
Clean-Grip
Deadlift
Quick Tip
You can also use dumbbells o a body bar,
but place them on a low step or bench in front of you to start.
A2. Dumbbell Push Press
Stand with feet wider than hips, dumbbells
at shoulder height, palms in. Bend knees slightly, stand as you push dumbbells
up and straighten arms That’s one rep. Do 10 to 12.
B1. Reverse Sliding Lunge
Put your right foot on a slide board Slide
back, lower body until the right knee nearly touches the floor. Slide your
right foot forward to stand. That s one rep. Do 10 to 12, switch legs, repeat.
B2. Assisted Chin-Up
Wrap a band around a chin-up bar so there
is a loop underneath. Kneel on to the band and let your body hang, arms
straight. Pull your chest to the bar. Lower back to start. That’s one rep. Do
10 to 12.
Assisted
Chin-Up
C. Slide Plank
Lie on your left side with legs straight.
Brace core, squeeze glutes, prop yourself up with your left forearm, place
right hand on hip. Hold, then switch sides, repeat.
Time Check
Every group’s goal is to hold a side plank
(on each side) for 60 seconds. Break into smaller sections, Fir5t do six reps
of 10 seconds. Up to three reps of 20 seconds, then two reps of 30. Now,
collapse!
