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Rehab progression, Madrid (2026)

09/04/2026

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Sometimes, high foot arches make feet rigid - which puts more load to the knee joint (poor load sharing between joints). Here are 3 important exercises that help load distribution and cover a bit of everything on top of that…

1. Wedge helping metatarsal pronation when load is over the working foot. Positive shin angle, higher quad load (using a band), and calf raises “kill few birds with one stone”. PS: Do it in non that painful range!

2. Positive shin angle unloaded pogos (progression variation) - the gold standard for lower limb health and load sharing smoothness… PS: Relax feet and find non-painful knee range!

3. Great co-activation variation (don’t lift heels too much in order to prevent over-supination)… PS: Relax toes and feet balls!

🙋🏻‍♂️ 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

07/04/2026

⭐️ 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!

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is 2-5 times sped up! PS: We were working on good arm strength as well, as it was a goal as well! I was posting about him before, find his case in feed if interested..

1. Loading triceps and elbows ABD in order to start loading one of the most difficult moves to recuperate - ABD! Triceps is a 2–joint muscle that transfers energy between joints in the kinetic chain - forgotten but important feature for the entire limb health. Very safe movement!

2. Activating cuff and stretching posterior cuff. Very safe, low elbow movement! By squeezing a ball maximally, we activate cuff muscles significantly…

3. Another safe one for the beginning. Huge cuff reactive stability!

4. Similar, but more co-activation drill - engaging all the arm joints!

5. Encouraging “overhead” lifting… Mentally important movement.

6. Same here, but the real overhead move - passive with a band in the beginning though!

7. BFR with the gold standard movement for infraspinatus - underrated but maybe the most important of all the cuff muscles. Ask me why in the comments 😉 …

🙋🏻‍♂️ 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

06/04/2026

⭐️ 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?

Theoretically, if having problems in distal joints as well, it means the limb is missing inter-muscular coordination for adequate force sharing and smooth entire limb movement (or she has tendon issues in general)! The first program was more about isolated strength, active mobility (particularly T spine mob. was lacking). Shoulder pain doesn’t need to have diagnosis (non-specific SP), progression to return to Padel has its principles anyways, we just need to adjust it according to each individual. PS: We paid attention to shoulder stability, activating all the muscles that require strength and control in order to make the shoulder joint dynamically more stable. The video is 2-4 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). She didn’t have surgery, so these exercises are not for post-op or acute pain (in most cases), always do assessment first!

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!

Yours in progress⬆️on,
Luka

03/04/2026

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Here’s a nice progression! Sure, many more exercises with various angles & planes of motion should be included - this post is just about the systemic approach, as well as showing only 2 examples of each progression stage/phase…

1. Easier: Great basic pronation-supination drill (knee above 1st & 2nd toe - true pronation; negative shin angle - supination). Harder: The same principle, just more pron.-supin. movements as pelvis and tibia IR-ER (makes sense).

2. Easier: Sharing load between joints - forcing nice co-contraction (very important because that’s how our system works). Harder: Challenging joints in different planes and angles.

3. Easier: Just looks easy, not much G influence but calf burn is real (position promotes supination). Harder: BW over the leg (common sense). Negative to neutral calf raises are always more challenging (promoting pronation a bit more). Very important m. soleus works all the time!

4. Easier: Preparing legs for SSC (promoting both pronation and supination). Harder: SSC - positive shin angle hops, promoting pronation more…

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

Yours in progress⬆️on,
Luka

30/03/2026

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Of course, the best option is to do it with the therapist (supine position, a therapist performing traction). The purpose of this post is to come up with an active solution if you need to do it on your own. PS: Anyways, I don’t think this kind of treatment helps long-term (neither for neck nor shoulder)…

1. Stretching & decompressing posterior part pretty well (it doesn’t flex cervical spine excessively, so…).

2. A good side neck stretch, but be careful with excessive (an opposite side compression)…

3. Place a band so it doesn’t bother. The more the band stretches - the more decompression. Pretty vertical decompression (a nice improvisation).

4. Definitely not a heavy vert. decompression. Careful if excessive blood in head isn’t tolerable.

🙋🏻‍♂️ WHEN TO AVOID SOME OF THESE?
If having 5+ out of 10 pain (or an excessive discomfort, e.g. cannot breathe normally) while performing the specific exercise.

📢 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 (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

27/03/2026

⭐️ 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!

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

The video is 2-5 times sped up! PS: We were working on good arm strength as well, as it was a goal as well! I was posting about him before, find his case in feed if interested..

1. ISO pec and cuff work (protracting scaps is important for even more posterior cuff work - protracting as tolerated).

2. Safe stability work, activating all the cuffs in order to stabilize the joint.

3. Similar here, but harder!

4. Passive sagittal plane mobility. Very useful for initiating mobility work.

5. Even more useful for initiating overhead mobility now (band is helping, we are just controlling the movement eccentrically).

6. Safe scapular protraction for high posterior cuff activation in particular (besides serratus). CKC exercises always more safe/stable in the beginning.

7. Great for “joint decompression”. Light cuff activation as well! People feel huge relief after doing this…

🙋🏻‍♂️ 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

24/03/2026

⭐️ I am showing REAL PATIENTS WITH REAL ISSUES, AND THE REAL SOLUTIONS-RESULTS!

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

Here are my old videos working with clients with knee issues… PS: The video is 2-4 times sped up! I intentionally wrote “quads”, because many of them are involving calves and glutes, as well as promoting pronation - whenever you see a smaller wedge (co-contraction that shares load between joints/muscles, making an exercise a bit more easy for quads, but a bit less stable - anyways closer to the everyday and sporting movements)…

1. Twisting foot in a way that promotes pronation movement. Relatively easy for quads!

2. Never full knee extension. Challenging a bit balance as well. The first part of movement a bit more glutes, the second more quads…

3. Permanent quad activation, particularly when extending the knee (because of a band). Increase depth over time.

4. Doing calves while extending knee against band isn’t that easy.

5. Foot closer to the wall and more ROM for more quad work!

6. A bigger wedge plus band = tremendous quad activation!

7. The straighter the torso, the more quad work. Great (and tough) one for lower limbs in general!

8. Heel up, most BW over the front leg, keeping knee forward as much as possible = the real quad burn!!!

🙋🏻‍♂️ 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 (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

23/03/2026

⭐️ 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!

‼️ 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 (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISES?

PS: Videos are 2-5 times sped up! The diagnosis his doctor told him is: Supra. & Infra. partial tear, subscap. tendinitis, SLAP tear type 1. Goal: Prevent surgery and back to playing Padel. During assessment, he had a very limited scapular upward rotation (only 43deg - the right scapula). Anyways, long story short, the diagnosis is clearly telling us that his stability is very questionable, and considering what sport he plays recreationally - there’s lots of work in front of him! Also, this stage was more about OKC exercises, the first one was more about CKC.

1. All the cuff activity, particularly the posterior cuff muscles.

2. All the cuff activity, particularly the subscap.

3. The same here, with a bit more focus on supraspinatus (besides serratus anterior obviously, the first 4 exercises actually).

4. Reactive cuff activation (all cuffs), very useful/specific.

5. Infraspinatus is the main focus, and all the cuff muscles when doing perturbations!

6. Supraspinatus is the main focus, and all the cuff muscles when doing perturbations! A bit easier var. as gravity helps joint stabilization…

🙋🏻‍♂️ 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

22/03/2026

🙋🏻‍♂️ Weird huh? But, very common!

Sure, this is only ONE of the potential injury causes, often coming together with at least one more cause - sometimes separately…

It’s often not a problem with a quadriceps muscle itself (especially when you don’t see shaking when performing an isolated quadriceps exercise), but not having a habit of coordinating the joints above and below in a slower manner than walking/running. If our body doesn’t have that coordination capacity, the injury can happen because there’s not enough load sharing capacity between joints - meaning one joint/muscle/area experiences an extra load…

The reason I like seeing shaky limbs is that it’s a proof that we found one of the weak links worth working on.

🙋🏻‍♂️ 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 (and should) be applied!

📢 My friend, if you liked the post, I want you to share it with friend(s) who have shaky limbs while performing multijoint (co-contraction) exercises. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

20/03/2026

🙋🏻‍♂️ WHAT IS TOS?

Thoracic outlet syndrome (TOS) is a condition where something gets squeezed or compressed in a narrow space between your neck and shoulder (where brachial plexus is passing).

If nerves are squeezed (his case, and most common in general), you can feel: Tingling or “pins and needles” in the arm or hand; Weak grip; Pain in the neck, shoulder, or arm.

If blood vessels are squeezed: Arm swelling; Cold or pale fingers; Pain or fatigue in the arm.

📢 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

19/03/2026

⭐️ 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. And, this is actually the second part of the 2nd rehab stage program (you can find and watch the first part in my feed)…

1. Keeping elbow in is very challenging, posterior cuff activity is the main goal (many more muscles engaged though.

2. She needs to maintain position, very challenging particularly when inclined more…

3. Serratus engaged as well (as in many other exercises too). One of rare moves where all the cuff muscles are engaged (different contraction types), plus wall contact stability gives an extra value…

4. All cuff activity in order to prevent shoulder “subluxation”.. Plus more than 45deg elbow lift gives an extra activation to the posterior cuff.

5. One of the best and safest ones. Not saying it’s easy (not at all), but a great comprehensive stability drill!

🙋🏻‍♂️ 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 (and should) 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

17/03/2026

‼️ 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?

Don’t forget outdoor sprinting drills though, as they activate hams the best (the most specific anyways). In those rehabbing hamstring injuries & returning to higher speed activities, you'll often see the shin do funky things as load is applied more rapidly (e.g. supine stuff). This is because it avoids weaker fibers. Pre-positioning the shin into rotation to bias load into the medial hamstring (tibial IR) & lateral hamstrings (tibial ER) is key, particularly in ACL (hamstring graft) clients. PS: The most commonly injured hamstring muscle is the Biceps Femoris. Muscles crossing two joints experience more mechanical stress, especially during explosive movements. During the late swing phase of running, the hamstrings must eccentrically slow down the lower leg. The long head of the biceps femoris takes the largest load, making it the most injury-prone. …Sitting leg curl: Semit./semim., BFLH is slightly disadvantaged. Prone hams curl: Semim./semit. BFLH is more advantaged! The short head contributes as a knee flexor, doesn’t depend on changing hip angle!

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 as fast running!

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

⭐️ 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 hamstring issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things)!

Yours in progress⬆️on,
Luka

Rehab progression

09/04/2026

07/04/2026

06/04/2026

03/04/2026

30/03/2026

27/03/2026

24/03/2026

23/03/2026

22/03/2026

20/03/2026

19/03/2026

17/03/2026

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