Week 5
Knee Vitality
Workout Plan
Day 1 (18 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 2 (18 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 3 (18 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 4 (18 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 5 (18 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 6 (10 mins)
Seated Marching for 12-15 repetitions on each leg or Stationary Cycling for 5 minutes
Calf Stretch for 20 seconds hold, 5 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) 10 seconds hold initial stretch, 8-10 seconds hold contraction, 8-10 seconds hold relaxation, 6-8 seconds hold contraction, 12-15 seconds hold stretch, 6-8 repetitions per leg
Hip Flexor Stretch for 6 seconds hold contraction, relax, 20 seconds hold stretching, 8-10 repetitions per side
Glute Bridges for Hold for 3-5 seconds, 5 repetitions
Knee Proprioception Drills-Level 2, With Arm Raised Overhead Hold 20-30 seconds, 3-5 repetitions on each leg
Straight Leg Raise Hold 2-3 seconds on each leg, 2-3 repetitions on each leg
Hamstring Curls (Prone or Standing) hold for 1-2 seconds, 3-5 repetitons on each side
Wall Sits Hold 2-3 seconds, 3 repetitions
Day 7 (Rest)
Rest