Week 10
Knee Pain Coaching
Workout Plan
Day 1 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 2 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 3 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 4 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 5 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12 15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 6 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 15-17 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold, 8-10 small pulses, 10-15 seconds rest, 8-10 repetitions
Deadbug 5-7 seconds hold, 10-12 repetitions each leg of 3 rounds
Speed Skater Level 2 Toe Tap Speed Progression for 7 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift 6 repetitions on each side, 4 sets
Obstacle Gait Training for 4 passes throughs
Lateral Step up Lateral Step up for 5 repetitions each side
Day 7 (Rest)
Rest