Week 3
Knee Vitality
Workout Plan
Day 1 (11 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 2 (11 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 3 (12 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 4 (12 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 5 (12 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 6 (7 mins)
Gentle Knee Circles
up to 10 repetitions on each side
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 10 seconds hold deeper stretch, 5 repetitions per leg
Quadriceps Contraction (Contract-Relax-Contract) – Sidelying
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Concentric Hamstrings (Contract-Relax) PNF Stretch
for 6-8 seconds hold contraction, 10 seconds hold stretching, 10 repetitions per leg
Sit to Stand Level 2 Hands on Thighs
for 5-10 repetitions
Contract-Relax-Antagonist-Contract (CRAC) for 5-10 seconds hold initial stretch, 5-7 seconds hold quadriceps contraction, 5-10 seconds hold relaxation, 5-7 seconds hold hamstrings contraction, 5-7 seconds hold quadriceps contraction, 10-15 seconds hold deeper stretch, 3-5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 3 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 3 repetitions per leg
Day 7 (Rest)
Rest