| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| leg press machine | 4×15 |
| dumbbell single squat | 4×15 |
| Thigh Adductor with machine | 4×25 |
| Seated Leg Curl machine | 4×15 |
| Glute cable kick backs with multi hip machine | 4×12 |
-2 days per week do the above exercises for lower limbs -2 days per week go for Body Pump exercises -3 days per week go for Elliptical (cross training) each time 20 min -do not go for Abs training until 3 months after your surgery