7-Day Recovery & Rehab Plan (Femur + Elbow + Core)
Equipment Used:
- Treadmill
- 1kg leg pocket weights (x2)
- Dumbbells: Pair of 2.5kg, 5kg, 7.5kg; single 10kg, 12.5kg, 15kg, 20kg
Day 1 - Leg Strength + Core
[ ] Warm-Up (5-7 min)
- Treadmill walk (5 min, slow pace, focus on even steps)
- Arm circles & shoulder rolls
[ ] Workout
- Bridges with 1kg leg weights or 2.5kg dumbbell - 2x15
- Step-ups (right leg first) with 2.5kg dumbbells - 2x10/leg
- Seated Leg Extensions (1kg pocket) - 2x10
- Side Leg Raises - 2x12
- Dead Bug - 2x10
- Wall Sit with 2.5-5kg dumbbell - 2x30 sec
[ ] Cool Down
- Stretch hamstrings, hips, wrists/fingers
Weekly Notes:
Progress (less limp, more balance?): _______________________
Pain levels (1-10): ______________________
Day 2 - Treadmill + Core + Elbow Mobility
[ ] Treadmill Walk (10-15 min)
[ ] Core & Balance
- Standing single-leg balance (right leg) - 3x15 sec
- Pelvic tilts - 2x15
- Dead Bug - 2x10
- Wall posture hold - 2x60 sec
[ ] Elbow Mobility (if no pain)
- Elbow bends - 2x10
- Wrist circles - 15 each direction
- Forearm rotations - 2x10
[ ] Cool Down
- Gentle wrist stretch, deep breathing
Weekly Notes:
Did your elbow feel irritated today? ________________________
Day 3 - Recovery or Light Movement
[ ] Gentle Options
- Treadmill walk (5-10 min)
- Light stretch: hamstrings, hips, wrist
- Deep breathing + posture check
Weekly Notes:
How did the lighter day feel? _______________________________
Day 4 - Leg + Arm Strength (Light)
[ ] Warm-Up
- Treadmill 5 min
- Joint circles
[ ] Workout
- Glute bridges (w/ dumbbell) - 2x15
- Side leg raises - 2x12
- Step-ups - 2x10 each
- Bicep curls (2.5kg or lighter) - 2x10
- Wrist flexion/extension (light) - 2x10 each
[ ] Core Work
- Wall sit (30-45 sec)
- Wall posture hold - 2x60 sec
[ ] Cool Down
- Stretch hips, wrists, hamstrings
Weekly Notes:
Any soreness or new pain? _________________________________
Day 5 - Treadmill + Balance Focus
[ ] Treadmill
- Walk 10 min (steady pace)
[ ] Balance & Core
- Stand on right leg (3x15-20 sec)
- Add light weight to opposite hand (optional)
- Pelvic tilts - 2x15
- Dead Bug - 2x10
[ ] Stretch
- Hamstring, hip flexor, wrist
Weekly Notes:
Did your limp improve slightly today? _______________________
Day 6 - Strength Circuit
[ ] Warm-Up
- Treadmill - 5 min
[ ] Circuit (2 Rounds)
- Step-ups - 10/leg
- Bridges - 15
- Leg extension - 10
- Dead Bug - 10
- Wall Sit - 30 sec
- Wrist curls - 10 each
[ ] Cool Down
- Stretch hips, hamstrings, wrist
Weekly Notes:
How was strength today? ___________________________________
Day 7 - Recovery & Flexibility
[ ] Gentle Movement
- Treadmill 10 min (if no pain)
- Stretch: hamstring, hips, wrist
- Deep breathing & posture hold
Weekly Notes:
End-of-week thoughts: ______________________________________
Tips:
- Avoid sharp pain during any move
- Daily progress matters - even small
- Write down 1 small win each day!