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I'm excited to share with you my home workout routine for ACL prevention and recovery. The entire workout is on the @elanskis IGTV, link below or in profile.You can make this workout harder or easier, depending on your needs and you can do it with minimal equipment. Before I lift, I do a 10 minute warm up on the bike, or you can do a run or walk outside. I do these exercises with 10 or 15 lb weights, but if you don't have weights, you could fill up jugs of water and put them in a backpack, or use rocks or other household items. 1) 10 regular squats to warm up. Make sure to keep your knee tracking over your toe. You don't have to go super deep. 2) 10 single leg squats on a stability disc on each leg. Start by doing them on the ground without any instability. If you don't have a stability disc, you can use a pillow or cushion to challenge yourself. 3) 10 single leg deadlifts on each leg. 4) 10 step ups on each leg. This helps keep my legs strong for bootpacking up couloirs. Use a sturdy chair or stool. 5) 10 back lunges on each leg. I prefer to step back because it feels like less impact on my knees.6) 20x seated kayakers (Russian twists). I do these with 15 lbs of weight. Repeat 2-3 times a few times per week. What are your favorite home exercises? https://www.instagram.com/tv/B94jDCkhxPq/?igshid=1seuamm4h55iz
