Femur Fracture Fitness
NWB-Adjusted PPL • Left Femur Stress Fracture • 6 Weeks
Week 3 · Day 15 of 42
elapsed
↑
14
days
:
19
hrs
:
32
min
:
50
sec
35% complete· tap to toggle
WK 1-2
Foundation
WK 3-4
Build
WK 5-6
Peak
Today
Workouts
Cardio
Core
Equip
Safety
Today — Wednesday
🦵 Legs A
Mon
💪
Push A
Tue
🔗
Pull A
• Wed
🦵
Legs A
Thu
💪
Push B
Fri
🔗
Pull B
Sat
🦵
Legs B
Sun
🧘
Recovery
🦵
Legs A — Quad/Glute (Cross-Ed)
7 exercises
▼
Open in HEVY
🦿 L-Leg Supersets ON
🎯 Core Supersets ON — Upper + Lower + Obliques
SL Leg Press (Right)
MODIFIED
4×10-12
ⓘ
L
Quad Sets
C
Modified Side Plan...
▼ tap to expand
SL Leg Extension (Right)
4×12-15
ⓘ
C
Seated Cable Crunch
L
Reclined Knee Exte...
▼ tap to expand
SL Glute Bridge (Right)
4×12-15
ⓘ
L
Short Arc Quads
▼ tap to expand
Banded Clamshells
3×20/side
ⓘ
C
Right Leg Lowers
▼ tap to expand
Isometric Quad Sets (Left)
3×15×5s
ⓘ
L
Ankle Pumps & Circ...
▼ tap to expand
Ankle Pumps (Left)
3×20+alphabet
ⓘ
C
Pallof Alphabet
▼ tap to expand
Dead Bug (R Leg Only)
3×45s
ⓘ
L
Banded Terminal Kn...
▼ tap to expand
Pistol Squats
REMOVED
⚠ Deep hip flexion damages labrum
Bulgarian Split Squat
REMOVED
⚠ Exceeds 90° flexion limit
🔥Core Finisher — pick 1–2
Hollow Body Hold
3×30s
ⓘ
Side Plank (L Oblique Bias — R Side Down)
3×45s
ⓘ
🧠
Cross-Education Protocol
▼