The Super-6 ACL Prevention Exercises

Single-Leg Stiff Legged Dead Lift (FIRST IMAGE)

  1. Stand on 1 leg, holding weight in both hands
  2. Keep back flat, lean forward at hips and lift free leg to the rear, in line with the torso
  3. Touch weight to the ground
  4. Return to starting position

Bosu Plank (SECOND IMAGE)

  1. Keep back flat and form straight line from head to heels
  2. Tilt pelvis and contract abs
  3. Hold for 20 – 60 seconds

Glute-Ham Raise (THIRD AND FOURTH IMAGES)

  1. Raise, or extend hips until torso’s perpendicular with legs
  2. Raise body by flexing knees
  3. Lower body until horizontal by straightening knees
  4. Repeat

Squat (FIFTH IMAGE)

  1. Head straight, arms overhead
  2. Feet pointing straight or slightly toed-out
  3. Feet slightly wider than shoulder-width apart
  4. Knees in line with toes
  5. Squat back, not down

Seated Leg-Curl (SIXTH IMAGE)

  1. Seated vertical, back flat, chest out
  2. Place lower calves over pad with legs out in front
  3. Brace upper body, use handles to assist
  4. Without moving back or hips, pull the pad down and back as far as you can
  5. Slowly return to starting position

Squat Jump (SEVENTH IMAGE)

  1. Start the same as the squat, descend slightly above parallel
  2. Propel body upwards to max height
  3. Land in similar position, soft on knees

Note: Do not adduct knees (bringing knees together) upon landing

images

Images for exercises

Single-Leg Stiff Legged Dead Lift (FIRST IMAGE)

  1. Stand on 1 leg, holding weight in both hands
  2. Keep back flat, lean forward at hips and lift free leg to the rear, in line with the torso
  3. Touch weight to the ground
  4. Return to starting position

Bosu Plank (SECOND IMAGE)

  1. Keep back flat and form straight line from head to heels
  2. Tilt pelvis and contract abs
  3. Hold for 20 – 60 seconds

Glute-Ham Raise (THIRD AND FOURTH IMAGES)

  1. Raise, or extend hips until torso’s perpendicular with legs
  2. Raise body by flexing knees
  3. Lower body until horizontal by straightening knees
  4. Repeat

Squat (FIFTH IMAGE)

  1. Head straight, arms overhead
  2. Feet pointing straight or slightly toed-out
  3. Feet slightly wider than shoulder-width apart
  4. Knees in line with toes
  5. Squat back, not down

Seated Leg-Curl (SIXTH IMAGE)

  1. Seated vertical, back flat, chest out
  2. Place lower calves over pad with legs out in front
  3. Brace upper body, use handles to assist
  4. Without moving back or hips, pull the pad down and back as far as you can
  5. Slowly return to starting position

Squat Jump (SEVENTH IMAGE)

  1. Start the same as the squat, descend slightly above parallel
  2. Propel body upwards to max height
  3. Land in similar position, soft on knees

Note: Do not adduct knees (bringing knees together) upon landing

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About the Author: Sam Patierno, CSCS