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Rehab progression 📚 PRACTICAL ACTIVE-REHAB EDUCATION;
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15/10/2026

⭐️ 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?

Right groin pain. She was also feeling pain in the proximal hams area, that’s why the exercises were including that as well (more exercises in the second part of the program). She was preparing for Marathon and felt pain in the area (it’s also worth mentioning that she was mentally stressed during that period, not sleeping well neither - which all can negatively influence the problem). She thinks it can be overload that caused the issue. Goals: Running, gym, pilates. Active treatment focus: Hinge pattern, adductor & hams strength, hip flexors F, hip F in general, 3D hip-lumbo-pelvic area movement, foot mobility… PS: The video is sped up 2-5x!

1. IR (and cross lunge) of the non-working leg will increase side hip stretch and activation (as well as groin act.). Vertical shin angle as hip is the main focus.

2. Great groin act. (don’t forget hip hinge) and stretch (at least), as well as frontal plane pelvic mob.

3. Transversal torso moves, and hip flexor act. is also very important, and very underrated…

4. A very underrated groin activation variation! Make sure to reach max ROM to feel it…

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

13/10/2026

⭐️ 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?

Left inguinal-related groin pain. He does CrossFit and felt pain during competition. The goal was to calm the area, and hit the area in different angles and planes of motion (progressively). PS: The video is sped up 2-5x!

1. Adductor magnus is the main goal here (besides all other hip extensors). The goal was to challenge ecc. capability…

2. Loading glutes and adductors (hip ext. & flex.), impact, contralateral movement…

3. Complex tri-planar movement, if you look carefully. Underrated gold…

4. Glutes, adductors, abdominals… Awesome mix!

5. Glutes, adductors, hip IR… Even more awesome mix!

6. Even more abdominals and adductors, which means even more awesome/useful!

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

10/10/2026

⭐️ 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?

I was posting about her before, so find it in my feed if interested (it’s a distal forearm fracture)… PS: The video is sped up 2-5x!

1. Wrist extension mobility was the biggest issue! Here’s an example of a loaded mobility variation (strength and mobility at the same time).

2. Fixed forearm for better activation. Full controlled ROM (passive flexion under load is very helpful as well).

3. Same, but now extension (and active flexion)…

4. Resisted pronation, while holding DB (elbow & lateral flexors working as well).

5. Same, but now resisted supination.

6. Shoulder, elbow and wrist stabilization is on fire!

7. It’s crucial to train end-range pronation, supination, and lateral flexion as well (both ulnar and radial)!

8. Training all the tissue in this CKC example might be the most important thing long-term (including both radial and ulnar flexion though)…

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

09/10/2026

⭐️ 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 typical instability presentation, with history of right shoulder SLAP tear (grade 3), Bankart lesion, rotator cuff pathology, and posterior labrum as well… The goal is back to playing waterpolo. She always feels pain in the biceps (long head) area! Shoulder extension and touching opposite scapula was painful because of the anterior labrum pathology, as well as the anterior ligaments. So, the primary goal is everything about the ROTATOR CUFF! PS: The video is sped up 2-7x!

1. Supraspinatus, serratus, and all other cuff muscles! Semu-closed KC exercise, usually not that painful…

2. Constantly inclined and loading the arm. Great dynamic stability variation where we engage all the cuff muscles…

3. 45+ degrees lifted elbows for good posterior cuff act. Great subscap. act. as well…

4. Biceps controlled strength, serratus and cuff DS. Safe in the beginning as G force helps GH joint stability…

5. The best infraspinatus exercise, and when it comes to the second variation - great posterior cuff activation (as well as subscap. because we have resisted pulling movement)…

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

08/10/2026

⭐️ 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?

Indoor football athlete, hams graft… PS: The video is sped up 2-4x!

1. One of the first variations when it comes to starting decel./landing drills. Make it look natural, and see the difference. Then, work on that!

2. Great for both flexion and extension (TKE) quads strengthening. Holding something for stability and better quads activity consequently…

3. Calf raises progression shouldn’t be avoided during the most rehab stages…

4. Ecc. in this position is very useful because that is where hams pulls happen during sprinting.

5. Almost all the lower limb muscles working here! Great for athletes and sharing forces between the lower limb joints in general. Combined with negative calf raises (great for calves and Achilles).

6. Stabilizing knee with the secondary task (not thinking about the knee joint = very useful).

7. Distal hams slow strengthening, where the tendon was taken for the graft.

8. Same here, but more dynamic…

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

07/10/2026

⭐️ 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?

He is a recreational surfer, feeling pain while paddling. During assessment, he felt pain with horizontal ABD, as well as with the “putting jacket on” type of movement… It might be supraspinatus, and infraspinatus issues, as well as subacromial bursitis. The rehab goal is increasing ABD and horizontal ABD capacity, rotator cuff strength, as well as shoulder stability PS: The video is sped up 2-7x!

1. Subscap with IR, supraspinatus when lifting arm, and posterior cuff with pressing (including serratus ant.), preventing anterior ball dislocation. Basically, all the cuff muscles are working in each movement, just different contraction type…

2. Not squeezing scaps back (engaging posterior cuff with delts). Intentionally holding DB to increase supraspinatus activity when it comes to the scaption movement. PS: Scaps need to retract a bit, which is useful for training its stabilizers as well…

3. Triceps activation and relatively extended elbow - shoulder dynamic stability. Finding an angle that will not reproduce painful symptoms (the inclined position helps for sure, because it gives an extra stability).

4. Posterior cuff activation, all the cuff muscles dynamic stability, and serratus act. G forces help from the safety and stability standpoint. Lifting at least 90deg as delts help GH joint stability (helping supraspinatus at least).

5. Side laying position ER is the best exercise for infraspinatus (delts “switched off”). Great posterior cuff (at least) dynamic stability when it comes to the pressing var.

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

06/10/2026

⭐️ 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?

This is her 2nd right ACLR. The first one was 8 years ago, it was a hams graft. Now, they decided patellar tendon graft, which is a stronger one, but quad recuperation will be very long. It was a classic knee twist injury. She also injured both meniscus (and they repaired it too). During initial assessment, she had full knee extension, but very limited knee flexion (which makes sense). Pretty good patellar mobility… PS: The video is sped up 2-4x!

1. Flexing from the knee joint, while keeping hips straight (great quads loading). Be careful about an excessive knee flexion because the graft can be strained. This one puts great load on quads when we fully extend the band as we pull the band!

2. Negative calf raises is one of the best choices for calf complex strength (including Achilles).

3. SS position will put lots of strain on the quads because of the extended hips. But, we need to try our best, as this position is very “functional”!

4. Starting with skipping is common in this stage. Mixing with balance to dynamically stabilize the knee.

5. When we extend torso-hips, re**us femoris works better (better when patellar tendon graft is taken). When we flex it, hams have greater strength. In short, switching and looking for stronger positions is very useful. PS: We didn’t fully extending knee in this one, as we wanted to wait a bit more… This one might be the most important one for this stage, considering the graft site.

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

05/10/2026

⭐️ 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?

Late stage ACLR rehab (this was in the beginning of that stage) requires a good plyometric and COD progression, including strength maintenance (I posted about him before, find the videos in my feed if interested). I didn’t show many things here, including football stuff (moves with and without a ball, including jumps), which is a must as well. PS: The video is sped-up 2-4x!

1. Important to stay upright and load quads. The first step towards COD-specific stuff. It doesn’t fatigue you much, so it can be in the beginning or between 2 harder exercises…

2. Great to train deeper knee flexion under load, including a bit of plyo as well! This is where so many rehabs fail…

3. Sprint-specific position where we perform both ecc. & conc. work. Many hams tears happen exactly during fast transition from ecc. to conc. contraction (e.g. sprint).

4. Negatives are best when it comes to calf and tendon strength. Better with straight knee. We know how strong calves are important for healthy knees.

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

04/10/2026

⭐️ 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?

It was a classic distal radial bone fracture, after a ski fall. Focus: Grip F., supination - worse than pronation (improving both though); Wrist extension - worse than flexion (improving both though); Wrist F in general… PS: The video is sped-up 2-5x!

1. Wrist flexors and triceps activation, plus forearm IR coupling with passive wrist extension. Decreasing wrist height over time.

2. Posterior chain activation with mobility. Serratus ant. activation as well! Controlled full ROM is important here…

3. Straight elbows is the goal, but not many patients will be able to do it in the beginning. Increase ROM and speed over time.

4. Resisting (dynamically) ABD-ADD is the main goal here, as well as reaching as much ROM as tolerable. Put something between torso and elbow to stabilize the arm (forearm movement only).

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

03/10/2026

⭐️ 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 “subacromial syndrome” is a safe and lazy diagnosis. In other words, “we don’t know what’s going on”. It’s just bursitis and(or) supraspinatus issues in most cases. Especially in his case, as tears are common in his age (but only the big ones giving symptoms in most cases, so we cannot be fully sure if symptoms are coming from that, btw all his muscles are very weak)… Holding umbrella longer time was painful, holding glass of water painful in the begias well. The main goal: Back to gym - strength! Now, after 2 months of rehab, he is feeling much better. PS: The video is sped up 3-6x!

1. Infraspinatus is a very underrated muscle for shoulder health (it’s one of the most important stabilizers, to say the least). Put something to squeeze between elbows for better activity (switching delts off). This position worked best for him, as side laying was uncomfortable…

2. A good choice for lifting arms, if we want a bit more safe and less painful variation (semi-closed kinetic chain). Sagittal plane first, as it’s less painful in most cases…

3. Very safe and comfy position to start dynamic stability with! Put something between torso and elbow to stabilize better…

4. A great classic choice for posterior cuff if we lift elbows 45deg+. Just adjust the angle if painful.

5. Adjust the ROM if hurting too much. Grip helps increasing cuff activity. Less BW over the legs and charge arms more over time!

6. Great and safe assisted ER-IR strengthening. Press with elbow against bed to activate posterior cuff and stabilize the position better. Great for both strength and mobility, like the most exercises above anyways… DB press is also very safe and useful for cuff and serratus ant…

🙋🏻‍♂️ WHEN TO AVOID (or modify) 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

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