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Rehab progression, Madrid (2026)

17/02/2026

⭐️ 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! Other part was consisting of co-contraction variations, plyo progression etc…

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Not all the painful shoulders have a diagnosis, or at least we don’t know the right cause (maybe there are few of them..). But, our goal is to try to find the weak links and work on it, till we see improvement. It requires time, education, belief, reassurance, small lifestyle adjustments, consistency… She recently had Golfer’s and Tennis elbow, which probably means intermuscular coordination is something worth working on! She felt pain after a Padel match, weeks ago… Padel requires quick intermuscular/interjoint coordination and quick cuff activation and control, in order to keep the ball relatively inside the socket. Her arms are weak in general, including shoulders. The majority of non-soecific shoulder issues (including pain) are rotator cuff related! PS: The video is 3-5 times sped up…

1. Serratus and posterior cuff activation, great for general shoulder health. Palms back to train humero-scapular variability (increasing options for load sharing at least).

2. Easier variation of reactive cuff activation, changing angles is important, first sagittal and then frontal - more specific plane. More overhead over time…

3. Posterior cuff concentric F. (high elbow pos.), and subscap. quasi ISO…

4. Infraspinatus F., as well as all the cuff muscles with rhythmic stability. Laying position helps because it activates delts less!

5. Posterior cuff concentric F., and all the cuff reactive act. with RS. Laying pos. always easier (G forces help). Changing planes of motion is always great!

🙋🏻‍♂️ 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 non-specific shoulder pain. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

12/02/2026

⭐️ 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?

Pain while dressing up as well, which is the most important thing for her to solve! The main goals during rehab is all the cuff muscles strength and sh. stability, as well as improving scapular protraction and UR! It’s a very difficult case as there’re systemic issues as well… PS: The video is sped up 4-6 times.

1. Scapulo-humeral variability, as she felt stiffness there during assessment. Also, cuff and serratus F.

2. Multiplanar sh. stability (careful with ROM and capsule irritation).

3. Triceps and posterior cuff F. Important co-contraction var.

4. G forces making it more secure and less painful while doing controlled rotations (exploring max ROM and stabilizing the same time). Grip increases cuff act. further.

5. Great and safe CKC stability and serratus var.

6. The same as 4 but more challenging as we have RS involved.

🙋🏻‍♂️ 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 (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

09/02/2026

‼️ 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?

A lateral ankle sprain is the most common ankle injury and usually happens when the foot rolls inward (inversion), overstretching or tearing the ligaments on the outside of the ankle. PS: This exercise selection is far from everything you need to do to rehab ankle sprain, remember it’s only for increasing lateral tissue capacity (you also need to add sagittal plane ROM recuperation, increasing medial tissue capacity if needed, entire lower limb strength and intermusc. coordination, balance and plyometric progression). Anyways, the treatment is always individual (an individual approach)!

1. The easiest one for tissue, controlling the load.

2. More frontal plane ankle ROM but less loaded (BW is over the left leg).

3. Same, but increasing ROM with a wedge now.

4. Loaded heel inversion, more load over the right leg now (double-legged first).

5. Same, but increasing ROM with a wedge now.

6. Loading it more with this variation (no full BW over the leg though).

7. Now a bit more load over the leg (not straight knee though).

8. Carefull with this one as it can be very uncomfortable (loading more sensitive tissue, load it progressively).

9. Plyometric progression, provoking lateral ankle tissue to react and stabilize fast - careful here (wedge is provoking sprain). Very useful for unexpected sports situations (this is the first/easiest progression for sure…).

🙋🏻‍♂️ 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 recurrent ankle sprain issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

06/02/2026

🙋🏻‍♂️ The hamstring muscle most often pulled (strained) is the biceps femoris, especially its long head. Location: upper back of the thigh, near the sit bone. This is the most frequent site, especially in sprinting and explosive movements. This makes sense, as this muscle works very hard during sprinting (at least), and weak adductors don’t help at all! Hip extensors are very engaged during sprinting, and getting them strong (including adductors) will help reducing hams pull risk! When we flex hip and extend knee during sprinting, that’s where long head works a lot (ecc.) and where we need glutes and adductors to supoort hams by taking a part of load/tension (load sharing).

⭐️ PS: Actually only Adductor magnus (hamstring part) extends the hip, the biggest one (besides adduction and a bit flexion). It acts similarly to the proximal hamstrings. Also, when it comes to the hinge vars, for the part of the lift in which the knee is extending, the hamstrings will not contribute to hip extension. Maybe they work in some parts of the lift, but certainly not in all parts. That's a general principle of two-joint muscle behavior. Last but not least, training adductor magnus with hip adduction helps with hip extension strength, but only if the hip adduction exercise really does train the adductor magnus and not the other adductors instead. Anyways, training it with hinge is more specific…

📢 My friend, if you liked the post, I want you to share it with friend(s) who have reccurent hams strains/issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

05/02/2026

🙋🏻‍♂️ Right knee ACLR, almost 7 months post-op. I posted many times about him, so you can look back in my feed if interested. He PASSED all the tests except hams LSI (very close though), which means he can start restricted football training (no max intensity, no competition, lighter/med. COD drills, shooting and other football skills). We need to keep good gym training at least 2 months more for sure! PS: The video is 2-4 times sped up! Also, soleus F is missing, which is something we will do during RTS assessment (among other tests)…

⭐️ Results: Quad strength = 89% LSI (>85% is enough to pass); Quad torque = 4.16 Nm/Kg (RTS criteria: should be at least 3.0Nm/Kg for males); Hams strength = 80% LSI (>85% is enough to pass); Hams torque = 1.9Nm/Kg (RTS criteria: should be >2.0Nm/Kg for males); SLVH = 93% LSI (>85% is enough to pass); Tripple hop for distance = 93% LSI (>85% is enough to pass); SLH = 97% LSI (>85% is enough to pass); Knee tolerant of straight line running = No effusion; Knee tolerant of planned COD running = No effusion.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have/had ACLR. Feel free to comment, suggest, or ask anything (I didn’t cover many things, e.g. norms/performance criteria for young pro footballers)!

Yours in progress⬆️on,
Luka

04/02/2026

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

🙋🏻‍♂️ Ankle sprain is the most frequent sports injury, and rehhabing it well is important (most athletes don’t do or finish rehab well). Make sure to promote pronation and supination moves (depending what’s missing), along with other mobility and strength moves. …The first rehab stage is reserved for regaining mobility and basic ISO strength (while calming ankle the same time), the second one for basic sagittal plane dynamic strength (working on mobility and strength the same time, often within the same exercise), the third one for involving other planes of motion (including tougher balance vars). And, at the end, plyometric and COD progression…

🙋🏻‍♂️ 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 (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

01/02/2026

⭐️ 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!

‼️ 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?

The video is 2-4 times sped up! This part of the prgram was performed in the beginning of month 4 post-op, so we should be careful about giving these exercises earlier! PS: The injury happened (knee twist) while playing padel (internal meniscus repair, posterior horn; and medial collateral lig. elongation). She has a history of ACLR on the same leg. The main goals: Back to tennis and padel!

1. Biofeedback - measuring contact time, stabilization time, both landing forces… Tracking results; great for meniscus (later stages) rehab.

2. Positive shin angle w/straight torso (foot pronation and balance work, as well as quads).

3. Single-legged balance, power, quick frontal plane knee stabilization…

4. Overcoming ISO (lateral F, great for oversupinated foot, as well as knee health in general). 5-7s max int. pushes.

5. Vertical to horizontal single-legged hops, important exercise for rehabbing knee (as well as ankle & foot)!

6. Arms up, no help. Tougher than it looks! Fast hams ecc. is very “fast-running specific”.

🙋🏻‍♂️ 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 (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

28/01/2026

⭐️ 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!

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

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is 2-5 times sped up! This is a smaller part of her 3rd rehab stage, there was many “sport-specific” stuff as well…

1. Left arm - force transfer between joints and GH joint stability in throwing-specific pos., right arm - rotator cuff strength (particularly supraspinatus)!

2. All cuff stability and biceps as well (make sure forearm is supinated, her first set was neutral pos. though).

3. Aggressive shoulder stability with cuff strength.

4. 2-plane specific pos. shoulder stability.

5. Same here, just more extreme position (reactive stab. without visual contact, actually most exercises)…

6. Tougher than it looks (G forces help though). Multiplanar reactive stability…
👇🏻
‼️ ASK ME IN COMMENTS MORE, I DID NOT TELL YOU EVERYTHING FOR A REASON 😁…

🙋🏻‍♂️ 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 aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

27/01/2026

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN TESTS (and results)?

She has left shoulder pain. Strong pain in the posterior cuff area, particularly when doing push ups and throwing (which makes sense - posterior cuff very active). Pain with faster overhead press as well. Goals: Playing padel and doing yoga pain-free. Assessment is the most important thing when starting rehab. After a comprehensive questionnaire (including injury history and lifestyle questions), we start with the physical assessment (PS: It doesn’t mean we need to work on everything we found, just the most important things):

- Flatter T spine and chest/neck breathing (posterior mediastinum breathing & scapular protraction drills, relaxing neck). Slight anterior scapular tilt (lower traps strength). Torso twisted to the right, typical right-dominant pattern (nothing to worry about anyways);
- Upper traps overactive, a bit flared scaps (lower traps and serratus ant. F);
- Serratus able to protract to some point;
- No scapulo-thoracic movement (posterior cuff are able to lengthen);
- Front and back sh. pain with humeral IR & ext. (provoking anterior shoulder tissue - working on anterior instability; posterior cuff painful when lengthened excessively);
- No joint laxity;
- Good scapulo-humeral joint variability (no symptoms change);
- Both frontal and sagittal plane painful arc (especially above 90deg, which might indicate sub acromial bursitis, and/or acr.-clav. joint osteoarthritis). Working on cuff F. and sh. stability (as well as lifestyle changes);
- Less symptoms when manually stabilizing GH joint and helping scapular UR (working on stability and serratus ant. F.);
- Scapular UR (particularly) and protraction limited (serratus ant. work);
- Positive all orthopedic cuff tests (cuff F. & sh. stab.);
- Slight anterior sh. instability (posterior cuff and proximal biceps work);
- Negative neck tests;
- Not that painfull end-range passive ROMs.

‼️ CONCLUSION: Very stressed person with questionable lifestyle (she needs to address that). Anterior shoulder instability, posterior cuff issues, potential subacromial bursitis (because of cuff issues, inflammed bursa trying to heal it), serratus anterior and traps inferior weakness. Subscapularis weakness (most probably). Potential acr.-clav. joint osteoarthritis… GOOD GH-JOINT ROM BUT MISSING STRENGTH & STABILITY!

PS: Of course that none of these tests are that reliable, but, if you have enough experience, you will know why we are doing them… And, of course there are way more tests (our test selection depends on each specific case, sometimes we actually use way less tests)…

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

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shoulder issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

23/01/2026

⭐️ Mental fatigue reduces the number of reps to failure that can be achieved during strength training sets with moderate loads despite no changes in motivation. This may greatly reduce the hypertrophy stimulus at least!

📢 My friend, if you liked the post, I want you to share it with friend(s) who struggle with this. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

22/01/2026

⭐️ 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!

‼️ 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, and decide accordingly!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Surgery was 1 year ago, but he still feels pain when lifting overhead! His main goal is swimming pain-free. The main treatment goal is strengthening cuff muscles, as well as lower traps, and building multidirectional shoulder stability - progressing to the overhead positions… PS: The video is 3-6 times sped up!

1. Biceps tendon (supination and humeral ER position), as well as supraspinatus work. Stability against anterior humeral head translation.

2. Lower traps work, among other muscles (serratus ant., cuffs…). Shoulder stability with non-working arm.

3. Serratus ant. and all the cuff work! Stabilizing shoulder in overhead position.

4. Shoulder stability in multiple directions (horizontal ABD-ADD! CKC is always great for stability in the beginning (and later - progression).

5. Posterior cuff strength and dynamic control, provoking ABD-ER position!

6. Serratus ant. and all the cuff work (dynamic stability), G forces helping (great in the beginning).

🙋🏻‍♂️ 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 aforementioned issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

Rehab progression

17/02/2026

12/02/2026

09/02/2026

06/02/2026

05/02/2026

04/02/2026

01/02/2026

28/01/2026

27/01/2026

23/01/2026

22/01/2026

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