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Rehab progression, Madrid (2026)

26/04/2026

⭐️ 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?

It was an unfortunate ski accident, where one ski detached and fully cut his patellar tendon (after a fall). He had full knee extension but very limited knee flexion - which is normal in this case. The main rehab goal is building quads strength very slowly, as well as knee flexion (and good leg F in the beginning for sure). And, then, plyometric progression… PS: We know that quad activation is the most important thing in the beginning (muscle protects tendon, by strength progression - we are putting load to the tendon as well), without provoking tendon! Remember that videos are 2-4 times sped up (when it comes to the injured leg, they need to be performed very slow)!

1. Very safe position, with minimal tendon loading! Reaching 70-80% of max (in the beginning) with the help of biofeedback device. Pressing a ball down - engaging quads!

2. Good leg strength is extremely important (cross-edu effect), and loading hips at least on top of that.

3. Good leg F in sagittal plane. Slider helps to feel a bit load on the injured leg, without loading patellar tendon.

4. -||- in frontal plane. Slider helps to feel a bit load on the injured leg, without loading patellar tendon.

5. Starting to load calves - loading the injured leg around 60%+ of BW in the beginning. Straight knee to avoid excessive patellar tendon loading.

6. Good old hammies for the end! Bend knee as much as you can without provoking tendon. ISO in this position (it’s good if we choose even more ISO) is good for tendon (while working on hams on top of that).

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

📢 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

22/04/2026

‼️ 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?

You indeed don’t need surgery for at least first 2 SLAP tear grades, and majority other labrum issues! All you need is a good rehab, long enough to heal and increase tissue capacity at least… You can see some fancy exercises here, but, if you ask me, I would be doing lots of basic stuff as well (push, pull, rhythmic stabilization, rotations and mix)…

1. Usually good during early rehab as well, using a smart progression! Stability plus ER mobility and strength 👌.

2. All the cuff working (especially if not squeezing scaps back - doing movement from the shoulder joint), plus stability with non-working arm. Very throwing specific. Great for mid-stage labrum rehab.

3. Great one for serratus ant. and cuff! Comes a bit later when it comes to labrum rehab!

4. Exploring ROM, very useful once your labrum is calmed down. Try not to compensate with torso that much.

5. Safe cuff and stability variation, as soon as clients are ready! Bending elbows is optional, for engaging big muscles - and co-contraction. If elbows are straight, shoulder labrum is under more pressure - which is great for later rehab stages.

6. Great and safe! Doesn’t bother labrum, but careful in the beginning (very slow and controlled).

7. This one can provoke labrum (depending on direction of instability & ROM), so careful! Reduce ROM and go from there. Anyways, great cuff exercise as well!

8. Classic wide TRX row for cuff! Very safe from the beginning, just reduce ROM and start with elbows a bit more down…

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

Yours in progress⬆️on,
Luka

15/04/2026

‼️ If you’re a rehab specialist, always look at the person in front of you first, do a good assessment, and choose if this exercise can (and should) be applied!

🙋🏻‍♂️ RATIONALE BEHIND THE CHOSEN EXERCISE?

You can rarely find any exercise to engage all the big important leg muscles! The stronger we push, the more hams we engage. G force forces us to engage quads and glutes, and FR hams. You need to hold something for stability! In the video, you can see a bit more hams and glute activity because of his position (vertical shin, longer step back, inclined torso), do the opposite if want more quads instead of glutes and groins (positive shin angle, more upright torso, shorter split step). PS: You can also put shoes on and make a forefoot contact, where you are adding foot muscles (as well as calves)! In that case, only dorsiflxors are not engaged (not that important anyways), but, anyways, if you need a better activation of each muscle - you need to isolate each muscle (this is just a bit of everything, depending on exact position though)…

🙋🏻‍♂️ WHEN TO AVOID THIS ONE?
If having 5+ out of 10 pain while performing it.

📢 My friend, if you liked the post, I want you to share it with friend(s) who have lower limb (particularly knee) issues. Feel free to comment, suggest, or ask anything (I didn’t cover many things, e.g. how sport-specific the position and strengthening actually is)!

Yours in progress⬆️on,
Luka

14/04/2026

⭐️ 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?

We are talking about right shoulder. When flare-ups happen, maintaining basic stuff is great in order not only to lose gained mobility, but maintain strength as well… PS: The video is 3-6 times sped up (most exercises are done very slow)!

1. Passive ABD mobility - maintaining ROM in an easy way!

2. T spine, shoulder and scapular combined passive and active mobility.

3. Easy and safe stability variation (low arm position).

4. Basic IR strength.

5. Basic, static ER strength.

6. Passive overhead mobility (using PNF method as well if comfortable).

🙋🏻‍♂️ 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

13/04/2026

⭐️ 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?

This is a part of her initial rehab program. Her main goal is back to CrossFit pain-free! She has joint laxity in general (her balance was very questionable as well)… Sure, we were doing more exercises for shoulder (especially mixing isolated strength and stab. vars in the beginning), this is just a small part (rehabbing her hip was more challenging for sure). PS: The video is 2-4 times sped up!

1. Squeezing “unstable ball” is win-win for great cuff activity!

2. Activating back chain, as well as hip flexors - great way to start with when it comes to her issues!

3. Pos. shin angle, wedge for pronation, great for quad. and glute activation.

4. Great for hip IR mobility, gluteal area activation and hip joint dynamic stability, as well as foot mobility.

5. Gluteal act. and dynamic reactive stability. You can see the difference between legs?! This was her biggest weak link.

6. Gluteal and ER activation as well, in different angles and ranges…

🙋🏻‍♂️ 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

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

Rehab progression

26/04/2026

22/04/2026

15/04/2026

14/04/2026

13/04/2026

09/04/2026

07/04/2026

06/04/2026

03/04/2026

30/03/2026

27/03/2026

24/03/2026

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