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Exercise progression, Madrid (2025)

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

03/11/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Chronic Achilles tendinopathy is pain that last more than 2-3 months, and it’s very tough to cure. It requires lots of consistency, lifestyle and training modificarions, and patience… Morning pain is present, and then better with time - very common in Achilles t. He is mid-age, smoking, and practicing only golf. This indicates that there is probably a systemic cause of his issue… PS: The video is sped up 3-6 times, all the exercises should be performed slowly!

1. Try to straighten your knee to isolate calves. 10deg heel lift is optimal! Start with 45s+ for tendon healing benefits. Slow stress (longer tendon ISO) has components rearrange themselves (health effect).

2. Quad contraction too (important for load share, if quads are weak - more load on Achilles during “functional” tasks). Good choice in the beginning if tendon is really bad because of less load (no negative phase, 2-legs)… Just progress to 1-leg over time.

3. Loading tendon very hard (heavy slow is the main goal and very effective in the beginning of rehab). 4s down, 2s up. Over half roller to relax toes and improve distal lift of the first metatarsal bone (great if missing good foot pronation).

4. “Functional” one to isolate tendon a bit more because of knee bend. Include a slight negative heel drop over time (not too much because we will not be able to make positive shin angle).

5. Roller again (reason is the same as 3.). Half roller better though as full rounded roller is not that important on the wall (compared on the ground). Also, half roller makes the system more stable - which is great here… If not having it, just stabilize the regular one with your hands.

6. Frontal plane metararsal and heel systems moves are a must in many peeps with AT because stiff foot increases tendon load here too (adding a secondary - interesting task is sometimes recommended).

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 2-3+ out of 10 pain while performing the specific exercise.

Yours in progress⬆️on,
Luka

01/11/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

This post is about chronic tendinopathy in the beginning of rehab (an acute overload one is often not a big deal and few days of rest & progressive overload right after is usually enough). PS: Videos are sped up 2-6 times, originally all the exercises should be performed very slowly. …I intentionally didn’t include long duration heavy ISO vars as it’s something that goes without saying!

1. Doing it heavy with positive shin angle (very “functional”) puts a lot of tension to Achilles, which is highly desirable (when it comes to muscle, loading more soleus - which is direcly inserted to the tendon)! Heel goes as close as possible to the floor… Go till muscular failure.

2. Working on heel bone mobility, as well as metatarsal mob. (stiff feet, particularly overly supinated, are more prne to Achilles issues - particularly posterior calcaneal tilt stuck in inversion as well).

3. Straight knee slow & heavy from negative to neutral heel lift puts a tremendous tension on Achilles (the best range to strengthen the tendon over time, as it’s losing tension with lifting heel too much up - above neutral pos.). Go till muscular failure.

🙋🏻‍♂️ 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!

⭐️ 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

31/10/2025

🙋🏻‍♂️ WANT MORE?

PF is a very tricky condition, that sometimes can be resolved on its own (within a tear from starting symptoms, sometimes even longer), without sny treatment. But, it will be faster with treatment for sure! PS: Fasciosis is another diagnosis, and it can be sometimes caused by narrow shoe toe box (just switch shoes, along with wearing toe separators during sleep e.g.)…

1. When it comes to the first shown exercise, my choice is always the one I showed, simply because the entire back chain is involved in a very specifc way, which is more useful than his choice.

3. Wedges are helping foot twisting for better pronation.

4. Or, bunions can also form if foot is missing genuine pronation (which can be the case even if foot looks overly pronated).

8. It’s just more comfy, and you can control load way better than with the one he showed.

9. Again, pronation is very helpful in most cases. Toes relaxed off the wedge to easy lift distal part of the first metatarsal bone (promoting pronation).

🙋🏻‍♂️ 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

30/10/2025

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Closed kinetic chain exercises, when training quads, are a bit more comfy for most people as we include co-contraction (not all the load is on quads). Also, there’s less load on knee as we extend it, compared to OKC loaded knee extensions. Therefore, people prefer to start rehab with CKC. PS: OKC is very important in the beginning as well, just full knee extensions - last 30deg (and maybe very deep flexions) should be avoided at first, if bothers… Here you can see a great choice to start with, and its progression (never full knee extension - which means quads are always active).

1. Trunk as upright as possible; Knee always in contact with pad (it would fall off otherwise); A stepper to increase ROM as deeper positions are better for quad. act. Great choice for distal quads as you are forced to engage it by holding a pad. Shift BW over the working leg as much as you can!

2. Foot is further away from the wall, put a wedge bellow heel to be more comfy and stable. This variation will logically increase demands on quads (vertical force vector further away from knee - longer ext. moment arm). Also, be ready to feel soleus a lot as part of tension is going right there - particularly when going deeper down (positive shin angle is always highly recommended as it’s crucial for everyday and particularly sporting activities). Soleus-distal quad system is the most important one for horizontal deceleration (landing and COD as well, depending on technique).

🙋🏻‍♂️ 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 knee and/or DISTAL quad issues. Feel free to comment, suggest, or ask anything!

Yours in progress⬆️on,
Luka

29/10/2025

⭐️ 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?

She felt pain after falling down on wakeboard last summer. That’s exactly when glenohumeral subluxation happened (w/supr. partial tear), when wakeboard cord je**ed her shoulder. She was already suffering from shoulder instability before, this was just the last drop… PS: When you have issues with supraspinatus and bicep tendon, it already smells like instability - where these 2 muscles are maybe weak or overworked (because other cuffs don’t do their work). Bursitis is just a sign that something is going on (it inflames in order to help healing process). …The video is sped up 2-5 times!

1. Biceps is not active because of antagonist inhibition, but the main goal here is cuff muscles and variability between scapula and humerus.

2. Activating cuffs like crazy, but in a safe manner. Bend elbow slightly to make it a bit easier for cuffs (not triceps though).

3. Isometrics is always great and safe - particularly in the beginning of rehab. Just calculate 70-80% of max and hold 45-30s.

4. Great combo for activating both big and small (cuff) muscle groups.

5. Great CKC serratus anterior and cuff activity (primarily).

6. Even safer, but now OKC, serratus and cuff activity. Also, exploring max range IR/ER (controlled) in this position is great for joint “lubrication” as well (increasing ROM and “feeding” the joint). PS: KB bottom up challenges stability further…

🙋🏻‍♂️ 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

28/10/2025

⭐️ Or, it can be a mix (accumulation) of bio-psycho-social factors (not only one main cause), which isn’t rare at all!

💪 The rehab plan should include light stretching (ISO holds) in order to prevent too much scar tissue formation, as well as loading progression: FR ISO holds - DL & RDL progression - TRX & Swiss ball hams curls - Nordics progression - Tantrum progression - Jumping and running progression!

📢 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

27/10/2025

⭐️ 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?

His goals: To recuperate mobility and shoulder strength. Back to gym and skiing! He did surgery a year ago but still feels discomfort / slight pain after certain activities. PS: Here you can see just a part of his rehab program (the idea was combining 4 shoulder push-pull patterns, and it’s vars, mixed with RS)! Lateral labrum tear usually means a person has issues with shoulder stability, as labrum (as a part of joint capsule) is the first defense against instable shoulder…and…ouch 💥!

1. He also had hip issue, that’s why this was a great choice. Shoulder flexion combined with RS is great for all the cuff engagement (at least).

2. The same, just now loaded more - and combined with frontal plane as well. Bending elbow will produce a good co-contraction as well.

3. Serratus and all the cuff engagement via push variation.

4. Combining pull with ER & scaption, an excellent choice for all the cuff engagement in a very “throwing” way…

🙋🏻‍♂️ 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

26/10/2025

🙋🏻‍♂️ BONUS TIPS:

1. Use FR, machine, or TRX if you want a bit harder and more stable vars.

2. Light supine hip extension is doing nothing for this issue, except “just keep moving” philosophy. PS: Hips are rarely guilty for knee issues!

3. Great option mostly for Chondromalacia and indirecly BC. Use a ball against wall variation if band bothers behind the knee (remember, cyst is right there).

4. Lower the bench height and keep hips fully extended if you want it harder.

5. As I said before (2), it’s just other starting position, and a mix of various planes of motion.

6. Placing bent knee against wall will prevent horizontal moves - compensations (it should be up-down for best results).

🙋🏻‍♂️ 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

23/10/2025

⭐️ 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?

PS: The video is sped up by 3-6 times! Tendinopathies need to be treated with heavy SLOW loading in the beginning of rehab. …She was also lacking true hip & pelvic mobility, so we didn’t load proximal hams only. She is someone that requires lots of coaching and correction as she doesn’t have a great body awareness (not much workout experience).

1. Stretching and loading the hams with IR movement (descending). This one is great for general hip joint mobility as well.

2. Putting a wedge to improve hip hinge. This one charges proximal tendon pretty good, particularly when good APT is present.

3. 3D hamstring load, very underestimated feature (hams need to be loaded in different angles, like in everyday life and sport).

4. Frontal plane pelvic moves are also a must because so many people forget about this plane.

5. Entire back chain co-contraction, hip flexion, multiplanar pelvic moves… Long story short, this is real 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!

⭐️ 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

22/10/2025

⭐️ If you are not a couch potato that basically never gets off the couch, I don’t think you have extremely weak gluteus medius anyways. Any normal person walks, sometimes runs, and does many things in standing position. You definitely don’t need to do organized glute med. strength training in order to “prevent” lower back pain… Around 80% of people will experience lower back pain in life, so - relax, make as better as posible lifestyle decisions, and keep moving…

PS: Even side (star) plank is a better ISO option (side core activation as well). Floor variations don’t involve feet though, but it’s better glute med. activity than the exercise shown in the video.

📢 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

Exercise progression

10/11/2025

05/11/2025

03/11/2025

01/11/2025

31/10/2025

30/10/2025

29/10/2025

28/10/2025

27/10/2025

26/10/2025

23/10/2025

22/10/2025

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