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dhruvSHA256/rehab-plan.json

Last active June 19, 2026 06:52
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rehab-plan
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rehab-plan.json
{
"plan": {
"Mon": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Tue": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Wed": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Thu": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Fri": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Sat": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
],
"Sun": [
["Calf Ham Stretch", [30,30,30], ["sec","sec","sec"]],
["Crunch", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Clam Shell", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Glute Bridge", [10,10,10], ["20s hold","20s hold","20s hold"]],
["Prone SLR", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Wall Sit", [15,15,15,15,15], ["sec","sec","sec","sec","sec"]],
["Pull-up Bar Hang", [10,10,10], ["10s hold","10s hold","10s hold"]],
["Single Leg Stand", [25,25,25,25,25], ["sec","sec","sec","sec","sec"]],
["Standing Hip Extension", [10,10,10], ["","",""]],
["Standing Ham Curl", [15,15,15], ["","",""]],
["Inclined Pushups", [15,15,15], ["","",""]],
["Sit to Stand Chair", [10,10,10], ["","",""]],
["Spot March", [2,2], ["min","min"]],
["Tandem Walk", [50,50], ["steps","steps"]],
["Stair Ups and Down", [1], [""]],
["Lunges", [12,12], ["",""]]
]
}
}
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