Rehabilitation High-Intensity Training

This workout is based on what I've been going through with physical therapy and "High-Intensity Training" (John Philbin). The overlying goal is:

• Time under tension 48 - 72 sec
  
• Increase weight 3-5% @ 12 reps or time under tension > 72 sec
  
• 75 - 90 sec recovery time

Theoretically these workouts should take less than 90 minutes to complete. Based on my current restrictions I plan the following

Lower body

1. 15 minute warm-up on stationary bike
   
2. 10 minute dynamic stretching
   
3. Leg press (less than 60° flexion)
   
4. Leg press (less than 60° flexion)
   
5. Calf extension
   
6. Calf extension
   
7. Hip abduction
   
8. Hip abduction
   
9. Hip adduction
   
10. Hip adduction
    
11. Hip extension
    
12. Hip extension
    
13. Hip flexion
    
14. Hip flexion
    
15. Hamstring curl
    
16. Hamstring curl
    
17. Hamstring extension (less than 40°)
    
18. Hamstring extension (less than 40°)
    
19. 10 minute cool down stretch

Upper body

1. 15 minute warm-up on stair master (or equivalent with upper body movement)
   
2. 10 minute dynamic stretching
   
3. Pull Up
   
4. Dip
   
5. Lat Pull Down
   
6. Lat Pull Down
   
7. Seated row
   
8. Seated row
   
9. Dumbell Bench Press
   
10. Dumbell Bench Press
    
11. Seated Dumbell Press
    
12. Seated Dumbell Press
    
13. Shrug
    
14. Shrug
    
15. Back Extension
    
16. Back Extension
    
17. Abdominal Extension
    
18. Abdominal Extension
    
19. 10 minute cool down stretch

Dynamic stretching

1. Ankle rotations
   
2. Knee circles
   
3. Straight leg swing forward
   
4. Straight leg swing lateral
   
5. Hip circles
   
6. Trunk twist
   
7. Front/back bends
   
8. Side bends
   
9. Arm circles
   
10. Arm wrap
    
11. Wrist circles
    
12. Grips
    
13. Neck circles
    
14. Shaking head "no"
    
15. Nodding head "yes"

Cool down stretch

1. Feet shoulder width down, left and right
   
2. Feet twice shoulder width down, left and right (shoulder width, wide, wider, widest)
   
3. Feet as wide as comfortable down, left and right
   
4. Down into Cobra
   
5. Back up and as far hand walking backwards without sitting down
   
6. Up and stretch left lunge
   
7. Switch to right lunge
   
8. Back to center and down into Cobra
   
9. Back up and hand walking into sitting position
   
10. Stretch middle, left and right
    
11. Leg’s together stretch middle
    
12. Left reverse hurdler stretch, stretch along leg and between
    
13. Left pretzel
    
14. Left leg pull over back stretch
    
15. Right reverse hurdler stretch, stretch along leg and between
    
16. Rigt pretzel
    
17. Right leg pull over back stretch
    
18. Crowd pleasers
    
19. Up and do ham string stretch
    
20. Picking high fruit
    
21. Forward bend
    
22. Rear lean
    
23. Forward bend
    
24. Stack vertebrae
    
25. Wrist In Turn
    
26. Wrist Out Turn
    
27. Wrist Press
    
28. Wrist Reverse Press
    

I plan to mix the machine/free weight programs with the body weight high-intensity training (BWHIT) program I proposed in the past.

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