Firstly, IMO, you need to restructure your original training plan that you posted at the beginning of the thread as I already stated. You need less machine based exercises and more free weight/body weight movement with adequate single leg work to activate the hip stabilizers.
Secondly, you do not need to overload your workouts with tons of extra exercises. Keep it all simple. You don’t have to do everything everyday. Pick a focus for that training session, keep it simple, and follow that focus. If you want to make a focus on hip extension, do that. If you want a focus on hip stabilization with single leg exercises, do that. But do not try to do it all at once. Try to gain everything at once and you will end up gaining close to nothing.
Thirdly, you do not need to do the “girl machine” to hit your abductors. You can do activation drills, such as side lying clam shells or monster walks. Or you can wrap a band around your knees during squats or lunges. Also, during single leg movements, your abductors will get highly recruited in order to keep your knee from falling into valgum. [/quote]
I was planning on changing up the program, so I hope you don’t think your earlier advice fell on deaf ears. It’s just a little challenging for me because I know how to build big legs. I’ve always gotten comments on them when I wear shorts. So that’s how I came up with the original workout (minus the girlie machine). I’m not surprised that it ended up sucking for rehab. I know you’re right and need a different approach but my PT’s are a woman and guy that never workout and never took part in athletics so they’re not much use in helping me design a program to get back to my former strength, size and athleticism.
I workout my legs Wednesdays and Saturdays. I like going heavy on Saturdays since I get a couple days to recover afterward. So how does this workout look:
Hammer unilateral leg press (I’d like to keep this since I’ve never felt my quads work as hard as doing this exercise)
This is where I’m lost. I really don’t know any mobility or stability exercises. I vaguely recall single legged squats giving me knee pain before I tore my ACL but I can try them today. I’ll google clam shells and monster walks and try them today as I planned on working legs today during my lunch break. But if you could suggest how to organize this workout, I’d really appreciate it. Or even if a exercise(s) needs to be swapped out in the Saturday workout.
Thanks for you patience. On a positive note, today I was late for the train and had to jog 1 block. Last time this happened 6 weeks ago, I almost fell down every few steps due to lack of strength and stability. If you saw me jog today you would know something was wrong but I was much more balanced and I could feel the leg was a lot stronger. My leg wasn’t giving out like last time.