Week 11
Knee Pain Coaching
Workout Plan
Day 1 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 2 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 3 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 4 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 5 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 6 (18 mins)
Seated Marching for 3-5 seconds hold, 5-7 pulse repetitions, 18-20 repetitions per side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 17-20 pulse reps, 10 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 8-10 pulse repetitions, 10-15 seconds rest, 10-12 repetitions
Speed Skater Level 3 Toe Tap With Weights for 2 sets of 5 repetitions per leg
Single Leg Deadlift for 4 sets of 7 repetitions each leg
Obstacle Gait Training for 5 pass throughs
Lateral Step up for 7 repetitions on each leg
Day 7 (Rest)
Rest