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Exercise progression, Madrid (2026)

11/01/2026

⭐️ When it comes to good rehab, it shouldn’t be about how expensive it is, it should be about proper frequency at least (consistency), that will deliver best results. We are charging for results at the end of rehab (not time spending with a client, that sometimes can be a bit more - or less). Rehab is PROCESS!

⭐️ No sense to do multiple sets ONCE a week, because atrophy will happen btw sessions (already starts around 48hrs post-session). 2-3 sessions a week, 2-3 sets each session (of the most important exercises) is more than enough in the beginning!

⭐️ 3 times a week, 3 sets, 3-4 exercises, 6-8 reps each (1-2 reps shy of failure, preferably 1), is excellent later during the process (very effective, not tiring, not boring)…

PS: The first set (very close to failure) is the most important one for hypertrophy. The 2nd and 3rd sets a bit less but still very important! Everything else = diminishing returns because of fatigue accumulation!

📢 My friend, if you liked the post, I want you to share it with friend(s) who aren’t sure about rehab frequency. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

09/01/2026

⭐️ 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!

🙋🏻‍♂️ 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 2-6 times.

1. Manually helping extension. Useful because of muscular co-contraction as well.

2. Wrist ISO and back chain co-contraction. Squeezing mini ball as well, to activate finger flexors too.

3. Preparing muscles and tendons (as well as bones) for impacts…

4. Same, but now more bones (making them robust).

5. Dynamic resisted wrist extension (holding a DB to ISO load lateral flexors as well). Shoulder ISO ER as well.

6. Dynamic resisted wrist flexion (holding a DB to ISO load lateral flexors as well). Shoulder ISO IR as well.

7. Loaded pronation and supination is a must (mobility + F)!

8. Loaded ulnar flexion (not easy at all). Working on mobility as well!

9. Loaded radial (and a bit ulnar) flexion. A functional movement involving shoulder-elbow as well, stabilizing the movement all the time (an extra challenge)…

🙋🏻‍♂️ 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

03/01/2026

‼️ 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?

There are more variations for sure (e.g. simple both leg conc. to 1 leg ecc. on sitting leg curl machine), but this is a decent progression closer to the end of rehab - where (actually) running progression needs to be the biggest part of it! PS: Eccentrics (progression) is often king when it comes to athletic/sports rehab!

1. Torso is inclined, which makes the exercise a bit easier…

2. Torso not that inclined anymore, which makes it harder.

3. A bit more running-specific position, where we stretch hip extensors as well (intentionally leaning straight torso a bit forward to stretch hams more, not truly running-specific though).

4. The same as the previous one, but including a slider now - which makes it more difficult to decelerate the working leg. PS: The last 2 vars are very R specific as it’s a clear (ecc.) deceleration - the similar way like fast running!

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

Yours in progress⬆️on,
Luka

01/01/2026

⭐️ 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 more of anterior shoulder instability! Her main goal is keeping up with certain activities (mainly gym and swimming) pain-free! Videos are 2-4 times sped-up!

1. Training all the cuff muscles (posterior cuff conc./ecc., and subscap. - quasi ecc. specific).

2. Palm back and slightly diagonal makes it more difficult for cuffs (now subscap. and supraspinatus conc./ecc., and posterior cuff quasi ecc. specific).

3. We don’t need to mention how important these are for quick & unpredictable cuff (reactive) activation.

4. Rotations make it even more challenging for cuffs, and serratus (great and safe position because of G forces helping stability though).

5. One of the best infraspinatus drills (great EMG), as well as other cuffs because of RS. PS: I manually increase ecc. contraction demands, as ecc. is always easier - so 🔥!

6. One of the safest (laying p., G forces helping even better/more). and best supraspinatus drills, increasing all the cuff activity with RS. PS: I manually increase ecc. contraction demands, as ecc. is always easier - so 🔥!

🙋🏻‍♂️ 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

27/12/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The “layback” position during throwing is where subscap. is very active! PS: You cannot isolate subscap.! All these exercises activate other muscles as well… You can activate cuff muscles by: Producing classic conc./ecc. force (rotations - although there are stronger IR muscles, high-elbow rows - beginning of rehab); Static force (ISO vars against wall or w/mini band - beginning of rehab); Quasi-ISO force (rhythmic stability vars - mid. rehab); Ecc.-specific force (engaging posterior cuff when pressing, and anterior when pulling - mid. to later rehab stages). PS: This exercise progression is just 1 example, there are many more out there!

1. Safe and usually pain-free as elbow is down. It engages other big shouder IR muscles, as well as posterior cuff muscles when pushing.

2. Always safe exercise in the beginning of rehab. Make sure to pull in sagittal plane more (elbows down), as lifting elbows more engages posterior cuff more. Shoulder extension tends to translate/subluxate humeral head forward, and subscap. activates in order to prevent it.

3. Press, internally rotate and cross the arms! It activated subscap. more than pressing only - which activates posterior cuff more (opposite of row explanation).

4. Similar explanation as the first exercise, but now the harder progression as we lift elbows up (in sagittal plane though, activating subscap. a bit less than frontal plane).

5. Rowing-like static variation, that engages all the cuff muscles very good (with the main goal of stabilizing ball inside the socket). Lifting elbow up from 60-90deg engages posterior cuff more!

6-7-8. Starting in sagittal plane first, where we don’t provoke subscap. than much (although all the cuff muscles are very active in all 3 positions), and in frontal plane when ready (lifting elbow up in frontal plane engages subscap. significantly - as it wants to prevent superior humeral ball translation, plus stability on top of that = 🔥).

9. Elbow abducted (more throwing-specific position), but arm supported (way harder than it looks)!

10. At the end of rehab, or even earlier, you are ready for frontal plane (elbow up) IR to fast ecc. stopping (engaging/stressing subscap. A LOT, all the time).

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

Yours in progress⬆️on,
Luka

24/12/2025

⭐️ 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 recently made a post about him, actually about inflamed Hoffa’s pad! Now, his doctor said that’s fine - but they discovered chronic lateral collateral ligament strain, exactly the area where he feels pain. The second part of his prgram was more isometric (mainly quads and hams) vars in all the planes of motion, as ligaments adapt similarly to tendon tissue! The goal of rehab is knee joint static & dynamic strength and stability in disturbing situations! PS: The video is sped up 2-4 times (all the exercises are done with slower - controlled tempo). Last but not least, remember that this is not an acute rehab phase!

1. Great for tendon and ligaments (similar adaptations when it comes to isometrics)!

2. Fast knee stabilization, loading quads and glutes, and exploding!

3. Basic hams work (dynamic and static).

4. Loading quads, glutes and adductors. More stable position first.

5. Loading quads and calves (great preparation for ligaments).

6. Stabilizing knee joint while doing the secondary task - not thinking about landing (definitely not for the beginning of rehab).

🙋🏻‍♂️ 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

23/12/2025

‼️ This is an advanced rehab protocol, proceed with precaution. It’s not for the acute (in most cases), or initial post-op rehab. PS: Always do a good assessment first!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Saying that MOST people with anterior shoulder pain have weakness of subscap. is irresponsible to say the least! Significant limitation of IR (as well as pain) is frequent when it comes to posterior cuff issues, not much subscap… The “layback” position during throwing is where subscap. is very active! PS: You cannot isolate subscap.! All these exercises activate may other muscles as well… You can activate cuff muscles by: Producing classic conc./ecc. force (rotations, high-elbow rows - beginning of rehab); Static force (ISO vars against wall or w/mini band - beginning of rehab); Quasi-ISO force (rhythmic stability vars - mid. rehab); Ecc.-specific force (engaging posterior cuff when pressing, and anterior when pulling - mid. to later rehab stages). PS: This exercise progression is just 1 example, there are many more out there!

1. Safe and usually pain-free as elbow is down. It engages other big shouder IR muscles, as well as posterior cuff muscles when pushing.

2. Always safe exercise in the beginning of rehab. Make sure to pull in sagittal plane more (elbows down), as lifting elbows more engages posterior cuff more. Shoulder extension tends to translate/subluxate humeral head forward, and subscap. activates in order to prevent it.

3. Press, internally rotate and cross the arms! It activated subscap. more than pressing only - which activates posterior cuff more (opposite of row explanation).

4. Similar explanation as the first exercise, but now the harder progression as we lift elbows up (in sagittal plane though, activating subscap. a bit less than frontal plane).

5. Rowing-like static variation, that engages all the cuff muscles very good (with the main goal of stabilizing ball inside the socket). Lifting elbow up from 60-90deg engages posterior cuff more!

6-7-8. Starting in sagittal plane first, where we don’t provoke subscap. than much (although all the cuff muscles are very active in all 3 positions), and in frontal plane when ready (lifting elbow up in frontal plane engages subscap. significantly - as it wants to prevent superior humeral ball translation, plus stability on top of that = 🔥).

9. At the end of rehab, or even earlier, you are ready for frontal plane (elbow up) IR to fast ecc. stopping (engaging/stressing subscap. A LOT, all the time).

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

Yours in progress⬆️on,
Luka

20/12/2025

‼️ 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?

TKE is (probably) the most important feature we need to work on in the beginning of ACLR rehab (because of walking), or whoever has issues with full knee extension. Supine position first (squeezing down a mini ball behind the knee), as full weight bearing is not optimal right after surgery. PS: Doing 2-3 sets of 8-10 reps is 👌💪

1. Great one as it becomes harder for quads when we extend the knee (where normally we don’t activate quads that much), but it can be tough to reach TKE if knee is stuck right there… PS: A great value of this one is loading quads in both knees flexion and extension!

2. Placing a band to pull in opposite direction will logically make knee extension easier! Quads work less here (different, as knee pushes forward against load/band), but it’s a great way to start TKE with - once you’re cleared for weight bearing!

🙋🏻‍♂️ 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 exercise can be applied!

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

Yours in progress⬆️on,
Luka

19/12/2025

‼️ 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?

Quadriceps tendinopathy isn’t that often compared to patellar tendinopathy, but it’s good to know this if happens!

1. Control knee flexion! Leaning back elongates RF fibers - making the RF muscle more available for activation!

2. This position should not bother as we are not compressing the quad. tendon against ground. Just make sure not to bend hips, and control depth as we don’t want compression against condyles (if too easy, just add/hold med. ball or a bumper plate in front of chest).

3. This one can be tough for knee joint in general (patelofemoral pain/compression, often not comfortable for patellar tendon…), just be careful (and control depth). Keep hip extended.

4. It’s about loading the rear leg here! Keep rear’s leg hip extended! This one can be though for knee as well, so be careful about loading…

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 3+ 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 quadriceps tendinopathy. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

15/12/2025

⭐️ 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?

The only goal she has is doing yoga positions pain-free, and occasional skiing… The video is sped up 2-4 times!

1. Engaging a bit of tibs and peroneal musculature is important for overall foot and lower leg strength. Plus, she was sensitive to ankle sprain movement, that’s why we are building/maintaining tissue capacity right there.

2. Frontal plane horizontal acceleration/decel. and vertical single-legged hops are great for building foot functional mobility, elasticity, and stability, as well as ligaments & bone capacity.

3. Co-contraction with foot pronation (metatarsal pronation) with calf raise! Training to endure positive shin angle with max ankle dorsiflexion.

4. Not thinking about ankle, improving reactive balance.

5-6. Calcaneal inversion & eversion with calf strength (she had issues with heel bone mobility and tissue capacity).

7. Flexion-inversion-eversion (important to work in all the angles in order to increase tissue capacity).

8. Frontal plane foot mobility with balance while doing secondary task (great for specific tasks).

9. Skipping plus 1-leg balance shoots (great for specific tasks).

🙋🏻‍♂️ 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

13/12/2025

⭐️ 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?

The video is sped up 2-4 times. She fell on wrist and broke both distal ulna and radius. She did surgery 4 months ago and recently started with me because she was missing a bit more mobility and strength! PS: The second part of the program is more about wrist flexion mobility & strength!

1. Training grip and functional tissue capacity. Forearm close to the bar in order to flex wrists. Load arms more over time!

2. Fingers flexor strength and upper limb capacity!

3. Thumb specific ISO strength (as she had significant thumb weakness as well).

4. Finger flexor strength and wrist extensors strength the same time, great joint variability strength variation!

5. Wrist extensor mobility, strength, and control…

6. Max ROM pronation & supination strength is esencial!

7. The entire upper arm stability introduction…

8. Tough one as I manually challenge wrist further, while she needs to resist movement.

🙋🏻‍♂️ 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

12/12/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Shin splints is the common name for medial tibial stress syndrome (MTSS). It refers to pain felt along the inner edge of the shinbone (tibia), usually caused by repetitive stress on the bone and surrounding tissues. Overuse is the most common cause, can be also a sudden increase in training intensity (or starting new activity) or duration (e.g. after prolonged rest or increased BW), poor footwear (e.g. barefoot shoes aren’t for everyone), flat feet or high arches (increasing stress superiorly), running or jumping on hard surfaces, or weakness or tightness in the lower-leg muscles. PS: This is just a part of potentially helpful program (one generic example), if you want it tailored to you - find a good rehab coach who will assess you first! Here you can see all planes of motion examples (important to train all):

1. System IR = foot pronation facilitation (for rigid - oversupinted feet). The second part of movement is more important if having foot overly pronated (plus ER). Sharing forces better, depending on each case…

2. Training tibs and peroneals, important particularly for flat feet. Anyways, stronger lower leg is always useful for this issue (better impact support)!

3. Useful for both flat and high arches. Strong calves always help (particularly when done in this fashion - specific positive shin angle)!

4. Frontal plane mobility always helps, particularly when having issues with stiff heel bone (this one is great for both flat and higher arches - small adjustments required accordingly).

🙋🏻‍♂️ 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

Exercise progression

11/01/2026

09/01/2026

03/01/2026

01/01/2026

27/12/2025

24/12/2025

23/12/2025

20/12/2025

19/12/2025

15/12/2025

13/12/2025

12/12/2025

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