Week 4
Knee Vitality
Workout Plan
Day 1 (16 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Tapsfor 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 2 (16 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Taps 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 3 (16 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Taps 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 4 (16 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Taps 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 5 (16 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Taps 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 6 (10 mins)
Seated Marching up to 10 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 10 seconds hold contraction, 20 seconds hold deeper stretch, 3 repetitions per leg
Sit to Stand Level 4 Butt Taps 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, 5 repetitions per leg
Hip Adductor Stretch for 10 seconds hold initial stretch, 10 seconds hold deeper stretch, 5-10 repetitions
Hip Flexor Stretch for 6 seconds hold contraction, 20 seconds hold stretching, 5 repetitions per leg
Glute Bridges for 1-2 seconds hold, 3 repetitions
Knee Proprioception Drills-Level 1, With Eyes Closed for 20 seconds hold, 3 repetitions per leg
Day 7 (Rest)
Rest