Week 3
Knee Pain
Coaching Program
Master Plan
Day 15 Commitment to Consistency
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches once a day.
Workout Schedule
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Consistency is key. Keep up with your routine to achieve lasting benefits.”
Day 16 Paving the Way to Progress
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches once a day.
Workout Schedule
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Your dedication today paves the way for a healthier tomorrow.”
Day 17 Small Steps, Big Gains
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches once a day.
Workout Schedule
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Every step and stretch brings you closer to your goal. Keep moving forward.”
Day 18 Embrace the Daily Progress
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches once a day.
Workout Schedule
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Embrace the journey. Progress is made one day at a time.”
Day 19 Adding Variety for Stronger Knees
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches twice daily at the start and end of the day.
Workout Reminder
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Variety keeps the routine fresh. Enjoy exploring new ways to move and stay healthy.”
Day 20 Listen, Rest, and Grow
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches twice daily at the start and end of the day.
Workout Reminder
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Listen to your body. Rest when needed, and push gently to continue progressing.”
Day 21 Celebrate Your Achievements
Habit/Skill
1. Walk for 15 minutes.
2. Drink 1.5 liters of water.
3. Perform 3 knee stretches twice daily at the start and end of the day.
Workout Reminder
Warm up with light cardio for 5 minutes before stretching. Incorporate (PNF) stretching techniques for deeper muscle relaxation. (See Workout Plan)
Motivation of the Day
“Celebrate your achievements this week. Your commitment is leading to stronger, healthier knees.”