Week 2
Knee Vitality
Workout Plan
Day 1 (7 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cycling for 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
6-8 seconds contraction – 10 seconds stretching, 5 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 5 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 5 repetitions on each leg
Sit to Stand Level 2 Hands on Thighs
5-10 times
Day 2 (7 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cycling for 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
6-8 seconds contraction – 10 seconds stretching, 5 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 5 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 5 repetitions on each leg
Sit to Stand Level 2 Hands on Thighs
5-10 times
Day 3 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cyclingfor 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
6-8 seconds contraction – 10 seconds stretching, 5 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 5 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 5 repetitions on each leg
Sit to Stand Level 2 Hands on Thighs
5-10 times
Day 4 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cyclingfor 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
6-8 seconds contraction – 10 seconds stretching, 5 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 5 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 5 repetitions on each leg
Sit to Stand Level 2 Hands on Thighs
5-10 times
Day 5 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cyclingfor 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
6-8 seconds contraction – 10 seconds stretching, 5 repetitions on each leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
6-8 seconds contractions, 10 seconds stretching, 5 repetitions on each leg
Calf Stretch
10 seconds stretch, relax, deepen the stretch for 10 seconds, 5 repetitions on each leg
Sit to Stand Level 2 Hands on Thighs
5-10 times
Day 6 (10 mins) Warm-Up (5-10 minutes)
Gentle Knee Circles
Up to 5-10 reps on each side
Stationary Cyclingfor 3 minutes, cooling down for 2 minutes
or Seated Marching 5-10 counts
Day 7 (Rest)
Rest