Week 11
Knee Pain
Coaching Program
Master Plan
Strengthen Your Foundation with Functional Movement
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A breakfast packed with seeds and berries and a healthy quinoa salad recipe for lunch (See Meal Plan)
Motivation of the Day
“Building strength through movement is key to knee health.”
Move Well, Feel Well
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A scrambled egg breakfast recipe and a tofu dinner (See Meal Plan)
Motivation of the Day
“Functional conditioning improves your daily movements and knee stability.”
Elevate Your Mobility with Sit-to-Stand
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening (See Workout Plan)
Meal
A morning full of berry recipes and a healthy lunch option (See Meal Plan)
Motivation of the Day
“Every sit-to-stand is a step towards stronger knees.”
Strength and Stability through Conditioning
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
An overnight oats for breakfast and chicken recipe for dinner (See Meal Plan)
Motivation of the Day
“Consistency in movement leads to better knee function.”
Energize Your Knees with Functional Exercises
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A chicken recipe for lunch and tofu recipe for dinner (See Meal Plan)
Motivation of the Day
“Functional movements enhance your strength and mobility.”
Embrace Movement for Healthier Knees
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning packed with nuts and a salmon recipe for dinner (See Meal Plan)
Motivation of the Day
“The more you move, the stronger your knees become.”
Celebrate Progress in Functional Conditioning
Habit/Skill Focus:
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
6. Take glucosamine and chondroitin daily.
7. Perform 2 leg lifts per leg twice a day.
8. Sleep at least 7 hours each night.
9. Stand on One Leg for 1 Minute Twice a Day
10. Wear supportive shoes daily.
11. Practice performing sit-to-stand exercises for 10 reps every day.
Workout Schedule
Warm up, PNF stretching & strengthening. (See Workout Plan)
Meal
A morning packed with berries and a chicken recipe for dinner (See Meal Plan)
Motivation of the Day
“Every effort counts—your dedication is paving the way for knee vitality.”