Per title, I had a very bad knee injury in 10/11, including ACL tear, and had surgery. I ordered a bunch of skiing blue-rays for inspiration and was a very diligent rehabber, though not super-agressive due to the severity of the knee injury. PT ended in March and my wife and I had a baby in April. My rehab declined a bit, but I work with a trainer once a week for rehab and I did some training to do a Sprint Tri in June, but I'm as likely to do rehab only 1x a week as I am 3x a week, due to family committments.
Anyway, I have booked a guy's Utah ski trip in January and a family trip in March. I love moguls and want to return to skiing with no limitations and in better shape than ever. I am motivated to take my rehab and exercising up a notch.
I have researched ACL recovery and prevention exercises ad nauseum and have a library of "get-in-shape-for-skiiing" articles that goes back 15 years. I am good at designing a workout plan with a bunch of wonderful, balanced exercises, but I really have to strike gold in terms of being able to schedule a workout that gives me enough time to do them. My problem is that I am a bit of a perfectionist and it's hard for me to just pick a few key exercises to do no matter what.
So what I'm really looking for is TWO exercises folks recommend that I can make sure I do 2-3x a week in addition to rehab with trainer, no matter my time constraints. (I'll pick 3.) I'd like to be able to do at home (as well as gym). I have dumbells, exercise bench and a swiss ball at home and a driveway that is perfect for hill sprints (say, 100 yards uphill).
Thanks in advance.