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Exercise progression, Madrid (2025)

29/11/2025

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases) or initial post-op rehab!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

I posted about him few times before. And, in this phase (almost 6 months post-op), we can already call it serious training! We will do “return to restricted training” asseessment soon, and, if everything goes well, in around 4 months (the earliest), we will do RTS (and mental readiness) assessment (he plays football). I am tracking the most important metrics from month to month, that helps me with decision making when it comes to training modifications, deficits, and transition from (rehab) stage to stage.

1. Live biofeedback: Measuring (and competing with) jump height, RSI, landing stabilization… Great for motivation because he can see results from rep to rep!

2. Frontal plane and vertical jump variations (mixed) are very sport-specific. Training important deceleration, stopping and acceleration (in different direction) movement - stressing knee joint (and basically all the joints, particularly feet) differently.

3. Needs to focus on the secondary task while trying to maintain balance. Doesn’t happen much in football, but this trains ability to stabilize chaotic landing movement rapidly (and subconsciously), exactly where many (e.g. ACL) injuries happen - if done uncontrollably.

4. Wedge for a bit more quad-dominant option. Glutes and adductors working hard as well. Basically almost everything you need to start maintaining F (missing hams and calves, which you can do with 1 more exercise: e.g. 1-leg FR bridge ISO calf raises).

5. Live biofeedback: Measuring (and competing with) first & rebound jump force, power… RSI, stability, stiffness… Great for motivation because he can see results from rep to rep!

6. ISO variation, but training quick ecc. as well (important in fast running to say the least), by not letting me move his roller (I am actively pulling it, he doesn’t know intervals which makes it tougher and truly reflexive).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

Yours in progress⬆️on,
Luka

25/11/2025

🙋🏻‍♂️ FOR FOLKS WHO WANT TO KNOW MORE:

Sure, transverse plane movements, like side lying adductor rolls (pelvic mobility, not only hip), are extremely useful as well, and also cat-camel vars (we are mostly talking about lying position exercises here though)… PS: His vars are only a mix of back extension with rotation (including a bit of hip mobility). Prone position increases low back tension a bit more (plus extension mixed with rotation gets it worse), compared to other positions (side laying with bent knee(s) is usually the most comfy one)… Don’t get me wrong, strengthening lumbar extensors is good for low back pain (as many studies showed), but you shouldn’t start doing rehab this way with everyone! The entire video is sped up 2-5 times!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have lower back issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

22/11/2025

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

I am showing here a part of her second stage rehab plan (last month I did the first post - a part of the first rehab stage). Find a post for more details about this case! PS: This stage is a bit more about tougher reactive stability drills… The video is sped up 2-4 times…

1. Starting in sagittal plane and finishing in frontal plane (great for throwing athletes, especially when you add RS on top of that 👌💪). Delts, scap. UR and cuff work is key to making bulletproof shoulders! Better to do this one against wall first (better stability, less issues).

2. Throwing position cuff stability and conditioning (priceless, not easy to maintain ball in the same spot). Particularly subscap. is engaged very well, among other cuffs!

3. The same for posterior cuff (among other cuffs).

4. All the types of (all cuff) muscle activity (ISO, ecc., conc.), plus RS on top of that. Different planes, angles and positions = priceless!

5. Reactive posterior cuff activation - safer position first before going overhead (great because that’s what’s happening in throwing sports, in order to “keep ball in the socket”).

6. Exactly what’s happening in upper limb impact sports (e.g. rugby). Make a hump to activate serratus ant. and make it more stable/safe and effective!

7. Overhead press as one of the most challenging drills for painful shoulder. The secondary task = neurocognitive drill. KB bottm up = better grip = better cuff activity (& more stability demands).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues.

Yours in progress⬆️on,
Luka

21/11/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

In rehab, this can be done sooner than you think! It looks complicated, but it’s safe - you just need to coordinate/learn the movement well first…

1. The stronger you grip KB (higher load = more squeeze demands), the more cuff activation - which is great for training shoulder stability. As you’re pressing KB overhead, you simultaneously lean till ending up in horizontal torso position (safer than overhead press because of less pressure on sensitive structures, and gravity force work at your favor when it comes to joint stabilization - keeping ball in the socket easier). The goal is just to try to touch the floor with other arms forearm (more horizontal torso position = less demanding on painful shoulder). Control the movement and keep KB vertical!

2. Reactive stability mixed with coordination and balance is what matters in sports and life in general. Try to make a hump upon landing in order to stabilize joint better (by adding serratus ant. activation). Bend elbow to dissipate ground forces, or not - if your goal is placing more load on the shoulder joint itself… Make posterior pelvic tilt (push butt forward), if you want to load it more.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shoulder instability issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

20/11/2025

🙋🏻‍♂️ WHY BEHIND THE CHOSEN EXERCISES:

Adam is showing great multiplanar variations where you need to stabilize movements - changing angles constantly. This is great for a bit of everything: Strength, control, multiplanar mobility, reactive stability…exactly what is happening in sporting and everyday life (so many people are missing most of these)… Here’s why I choose mine (so many people missing as well):

1. Stretching neck extensors and strengthening flexors, great for forward head posture peeps, among others.

2. Side neck muscles mobility and strength.

3. Rotational mobility and strength.

4. Same for neck extensors.

5. Same for neck flexors.

6. T spine and neck variability (moving in opposing directions).

7. The same, by using push ups (harder for trunk and neck extensors).

8. Moving everything with static head (great for variability at least).

9. The same here, just another var.

10. Triceps extensions while relaxing neck (head lean to prevent upper trap activation). Sometimes, weak limbs can produce proximal tension.

11. Traps, postero-lateral neck & elvator scapulae contraction-relaxation (your neck will be thankful)…

12. Frontal plane movement is forgotten (but not in everyday life), and this is often key to pain relief!

13. Strengthening neck flexors (ISO & dynamic).

14. Strengthening neck extensors (ISO & dynamic).

15. Strengthening neck lateral flexors (ISO & dynamic).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have neck issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

18/11/2025

⭐️ I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This (shoulder) fracture sucks, as it’s very painful! Surgery was not needed in her case! During initial rehab period, we didn’t do any elbow lifts passed 30-40deg approx. - in any plane (it was very painful). …It didn’t affect cuff muscles, but they are attached right there, that’s why she was struggling to lift arm long time post-fall (bone needed to cure first)! PS: The video is sped-up 2-6 times!

1. Actively helping with good arm to lift injured arm (passively). This one reinsures a client that it’s already possible to lift arm (psychological) effect. Also, it moves all the joints and torso - which is very useful in the beginning.

2. Elbows not passing torso level because of anterior shoulder strain. Very safe variation, and not much pain from the beginning. A great way to start moving arm overhead actively (one of the first progressions). Working front shoulder and posterior cuff as well, in a lighter fashion.

3. Great and safe triceps variation - strengthening full upper limb chain (indirectly cuff as well, in a very safe fashion).

4. Very safe stability drill, where all the cuff muscles need to kick in reactively.

5. Passive (the easiest) overhead movement, very useful in the beginning of active rehab. Perform it w/control.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

15/11/2025

⭐️ So many want receipts, they don’t want to think…

📢 My friend, if you liked the post, I want you to share it with friend(s) who have doubts about this. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

14/11/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is sped up 2-3 times. When shoulder is very painful, you can start with scapular movements (easier vars first for sure), preparing shoulder for harder vars - as well as light joint variability for opening space for rotations later during the process. The shown test is a great example of how scapular movement (and sometimes T spine mobility) can “increase” shoulder rotation. But, this doesn’t mean we should always stick scaps back to get proper ER ROM, we should be able to rotate humer SEPARATELY from scapula…

1. Great and safe in the beginning of rehab when many things are painful (just don’t start with this variation, but against wall e.g.).

2. This is great for milking available ROM, and get a bit more. Easy, but it can be painful because of ABD.

3. Loaded ER/IR to strengthen all the available ROM. Safe and simple.

4. “Opening” back and front capsule is very important for improving ER/IR, as well as flexion/extension. We are basically opening space for smooth movement of the ball inside the socket (glenohumeral joint). Very easy and safe from the beginning of rehab.

5. The same but now loaded (better joint stability and therefore a chance to get more ROM, and out of this movement in general). Great for mid-stage!

6. The same, but by placing an arm into IR we are changing direction of pulling tension when it comes to joint capsule, and this one is a bit better when talking about improving rotations from abducted position (better for throwing athletes). Plus, we are stretching posterior cuff a bit more now - which is harder to execute, and an extra benefit the same time…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shoulder rotation issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

12/11/2025

⭐️ Learn common sense active rehab phases of different lesions/issues in the human body! I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS! Remember that I am showing only ONE PART of their current program!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

It was an open hand fall on rocks. It was distal both radius & ulna fracture. Her main goal is back to skiing. The video is sped up 2-4 times.

1. The main goal is loaded mobility of fingers and wrist flexors (as well as full ROM strength), considering she still has limited ROM.

2. Co-contraction is very important for smooth coordination of all the muscles around. Plyometric progression (impact) is also important for good bone adaptation.

3. Loading wrist extensors, actually loaded mobility, is very important as most people (after this injury & surgery) are very limited right there!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises can be applied!

⭐️ If this feels like a perfect mix for you, try it out and let me know how it goes!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

11/11/2025

🙋🏻‍♂️ Saying that, below a certain numerical score, you have a greater injury risk, is ridiculous to say the least. Long story short, you simply cannot measure EVERYTHING, human body is not a math (1+1 ≠ 2).

PS: There are many exercise variations to work on transferable pronation, supination, rotation… abilities, here I am showing just a few!

⭐️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if these exercises will be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who will find it interesting. Feel free to comment, suggest, or ask anything (e.g. if interested in optimal numerical ROM numbers, or what I look at when testing)!

Yours in progress⬆️on,
Luka

10/11/2025

🙋🏻‍♂️ FOR THOSE WHO WANT TO KNOW MORE!

Doing this exercise can be dynamic (slow) in the mentioned ranges, or isometric (recommended in the beginning of rehab). Dynamic, 2-3 sets of 6-10 slower reps. Isometric, if really bad tendon, 45+ seconds of 50-70% of max ISO hold, and decrease number of seconds & increase intensity as tendon improves… PS: Inflammed Hoffa pad will not like max knee extenson angle neither… Neither Baker’s cyst will… All in all, pain will tell you (in most cases) what ranges to utilize - and go from there (sometimes, knee inflammes a bit without pain occuring first, and that’s what we need to track as well)! Lean torso back if you want to include rec. fem. (which is sometimes needed for patellar tendinopathy), and a bit stronger contraction overall. Ask in comments if something unclear or want more info!

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 4+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have aforementioned issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

05/11/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISE PROGRESSION?

Knee pain can be very persistent, especially when doing open chain exercises, and even most closed chain dynamic ones (but many people still feel less pain when doing CKC vars, compared with OKC - muscular co-contraction could be one of the reasons). Isometric vars are always great choice as it will likely be pain-free, strengthening muscles the same time (and pretty safe). Wall sit vars are great and safe quadriceps solution when having persistent knee pain. And we know how quad. F is important for knee protection, strength, and health! …Just do 2-3 sets of 10-20s (or more seconds if having patellar tendinopathy, but that’s another topic).

1. Both legs + high angle + far from wall = the easiest variation.

2. The more you go down = the harder for quads.

3. Single-legged + high angle + closer to wall = definitely harder.

4. The more you go down = the harder (quads will seriously burn now).

5. Foot even closer to the wall (force vector further away from the knee joint - longer moment arm, wedge for more comfort and heel contact - stability, and pushing knee forward even more) + lower angle = quads are screaming (still minimal knee pain though).

6. Adding external load to that is 🔝, no necessary to invent “harder vars” because this one will be hard enough even for the toughest men! PS: Lifting non-working leg (e.g. on bench) will even increase load (on the working leg) further, but it’s already hard enough - believe me…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain while performing the specific exercise.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have knee issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

Exercise progression

29/11/2025

25/11/2025

22/11/2025

21/11/2025

20/11/2025

18/11/2025

15/11/2025

14/11/2025

12/11/2025

11/11/2025

10/11/2025

05/11/2025

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