This is basically what the PT had me doing to rehab my knee a year ago. Since then I have added some stuff. I won't lie, this is a decent 1 hour to 1:15 lower body workout once you get efficient at what you are doing. I think it is easiest to do this in a fully stocked gym. You will need the following equipment: Ankle Weights, Bosu Ball, Physio Ball, dumb bells, a chair or bench or step ups, leg extension machine and leg press machine. Also, a clock or timer.
Warmup - do 10 mins of your choice of walking, running, bike, eliptical. Just easy and just enough to get the blood flowing in your legs
Stretch - quick calf, hamstring, quad, and glute stretches. 30 seconds each muscle group, each side. 1 time each.
Abductors with weights - Grab your ankle weights and get ready to do some Jane Fonda style leg lifts. This exercise works your abductor muscles, which make up your outer thigh. Do 3 x 10 each leg. Start out with lighter ankle weights at first, and up the weight over time. I consider this part of the warmup.
Adductors with weights - Using the ankle weights again, this exercise works the inside of the thigh. 3 x 10 each leg
Leg raises on physio ball - Can't find a video for this one, but keeping your ankle weights on, lie on your back with both feet propped up onto a physio ball, legs straight. Take one leg and rotate it up and off to the side of the ball and down onto the ground beside the ball, then move the leg in a reverse motion back to resting position on the ball. Your leg does a kind of circular motion. Keep your leg straight and your foot flexed. This is one rep. Do 3 x 10 each leg.
Squats on Bosu Ball - Do 3 x 10. I use a 17lb kettle bell for some extra weight. Make sure your knees don't cross your toes!!!!
Lunges - Do 3 x 10 each leg. Same as squats, keep that knee behind your toe!!! You can add dumb bells if you need more weight.
Step Ups - Using either a chair, or a bench, or high step up board, step up, and step back down using the same foot. This is one rep. Do 3 x 10 each leg. You can add dumb bells if you need more weight.
Pitcher's squats - This is one of the harder exercises in this workout. Just like a squat or lunge, make sure that knee stays behind the toe! Add some dumb bells if you need more weight. This is a more challenging exercise and I feel like it did wonders for my rehab! Do 3 x 10 each leg.
Leg Extensions - Use a machine for this. This machine will work your VMO muscle. My VMO became very weak and is what caused my knee injury. To do this one, raise the bar with both legs, but then drop one leg, and slowly lower the bar with the other leg. Do 3 x 10 each leg. Pick a weight that you can do a full 3 x 10 set, but not so easy that it didn't do anything, but yet just hard enough to challenge you.
Leg Press - Use a machine for this. Don't lock your legs straight on the extension, and remember to breath! Again, pick a weight that is challenging, yet doable for a 3 x 10 set. Both legs are used at all times!!! No single leg!!
Planks - Time to work that core! I do a front plank, then each side, then rest, then repeat. Do 3 sets of these. How much time you do each plank will depend on how long you can hold it. Challenge yourself! And keep that body straight. NO up in the air butt. That is cheating!
Stretch - repeat the same stretching you just did after the 10 min warmup.
Like I mentioned in my last post, this route not only rehabbed me from a knee injury, but it made me way stronger and even faster. I was able to hold a faster pace for longer, AND! recover quicker from hard workouts.
Good luck and leave a comment if you have any Q's.