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Football return · Mumbai · Phase 1
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⚽ Phase 1: Reactivation
Rebuilding bilateral knee strength, losing joint load, upper body & neck mobility. Foundation for midfield return.
0/4 milestones→ Phase 2 next
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workouts
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kg lifted
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knee pain
⚠️ Bilateral knee + lower back + neck protocol active. Left ACL mucoid degeneration = highest priority.
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AI physio ready
Generates a 75-min plan: foam roll (if needed) → warm-up → main workout → cool-down/stretch. Personalised to your bilateral knee history and today's check-in.
Current weight
80
kg
Workouts
0
this week
Left knee pain
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avg /10
Volume lifted
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kg this week
Knee Pain — 7 Days (Left vs Right)
Training Volume — 7 Days (kg)
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FitAI Coach
Hey! 👋 I'm your FitAI Coach — physiotherapist and football trainer in one.

I know everything: right ACL augmentation (Feb 2024), left knee ACL mucoid degeneration + bone bruise (Jan 2025) with a December twist. 33 years, 162cm/80kg, returning to 6v6 midfield football in Mumbai.

You're in Phase 1 — Reactivation. 75 min × 5 days. Left knee is my top priority every session. What do you need?
Exercise 1/10 0:00 Warm-Up
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Reps
12
Weight (kg)
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Rest
45
sec
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Workout Complete!