PPL Rehab Ankle
Build Muscle
2 weeks / 5 days per week
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Week 1
Day 1
Prime FT Chest Press
AssistanceOverhead • Triceps Extension
AssistancePrime FT Seated Fly
AssistancePushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Prime FT Low Row
AssistanceCurl
AssistanceLeg raises
AssistanceCurl
AssistanceStanding • Face Pull
AssistanceDay 3
Star Trac Leg Curl
AssistanceAtlantis 45 degree Hyperextension
AssistanceLeg Extension
AssistanceSeated • Hip Abduction
AssistanceAtlantis Pendulum Squat
Assistance8 reps
8 reps
8 reps
Day 4
Chest Dip
AssistanceShoulder Press
AssistanceSeated • Lateral • Raise
AssistanceOverhead • Triceps Extension
AssistanceLying • Bicycle Crunch
AssistanceDay 5
Curl
AssistancePrime FT Pulldown
AssistancePull-up
AssistanceIncline • Biceps Curl
AssistanceDecline • Sit-up
AssistanceWeek 2
Day 1
Prime FT Chest Press
AssistanceOverhead • Triceps Extension
AssistancePrime FT Seated Fly
AssistancePushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Prime FT Low Row
AssistanceCurl
AssistanceLeg raises
AssistanceCurl
AssistanceStanding • Face Pull
AssistanceDay 3
Star Trac Leg Curl
AssistanceAtlantis 45 degree Hyperextension
AssistanceLeg Extension
AssistanceSeated • Hip Abduction
AssistanceDay 4
Chest Dip
AssistanceShoulder Press
AssistanceSeated • Lateral • Raise
AssistanceOverhead • Triceps Extension
AssistanceLying • Bicycle Crunch
AssistanceDay 5
Curl
AssistancePrime FT Pulldown
AssistancePull-up
AssistanceIncline • Biceps Curl
AssistanceDecline • Sit-up
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