Week 5
Knee Pain
Coaching Program
Master Plan
Strength Begins with Consistency
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 1 set of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
high protein lunch and some turmeric tea in the afternoon. (See Meal Plan)
Motivation of the Day
“Every step you take strengthens your foundation.”
Hydrate, Move, and Strengthen
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 1 set of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy morning toast and an another high protein lunch. (See Meal Plan)
Motivation of the Day
“Proper hydration fuels your muscles and boosts recovery.”
Fuel Your Body, Build Your Strength
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 1 set of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning yogurt with berries and a falvorful fish with sprouts. (See Meal Plan)
Motivation of the Day
“Healthy foods and consistent movement create lasting knee health.”
Focus on Your Quadriceps
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 2 sets of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast packed with healthy options and a high protein lunch. (See Meal Plan)
Motivation of the Day
“Strong quadriceps support and protect your knees.”
Stretch, Strengthen, and Nourish
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 2 sets of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A healthy oatmeal breakfast and a high protein dinner. (See Meal Plan)
Motivation of the Day
“Balanced effort and nutrition lead to better results.”
Small Actions, Big Impact
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 2 sets of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
Another smoothie for breakfast and a heartful snacks. (See Meal Plan)
Motivation of the Day
“Every small step you take today builds a stronger tomorrow.”
Celebrating Progress, Building Strength
Habit/Skill
1. Walk for 15 minutes
2. Drink 1.5L of water
3. Perform 3 knee stretches (Morning & Night)
4. Eat 2 servings of anti-inflammatory foods (e.g., fatty fish, berries)
5. Perform 3 sets of 10 leg lifts daily
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A berry mornig and baked healthy options for dinner. (See Meal Plan)
Motivation of the Day
“Celebrate how far you’ve come and continue building strength.”