Week 6
Knee Vitality
Workout Plan
Day 1 (19 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per legs
Day 2 (19 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per leg
Day 3 (19 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per leg
Day 4 (19 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per leg
Day 5 (19 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per leg
Day 6 (10 mins)
Seated Marching for 2-3 seconds hold, 15-18 repetitions per leg or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 5-8 gentle pulse forward, 6-8 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 10-12 seconds hold initial stretch, 10-12 seconds hold contraction, 10 seconds hold relaxation, 8-10 seconds hold contraction, 8-10 seconds hold final contraction, 15-20 seconds hold stretch, 8-10 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 12 repetitions on each side
Straight Leg Raise for 3-5 seconds hold, 3-5 repetitions, 2-3 sets per leg
Hamstring Curls (Prone or Standing) for 2-3 seconds hold, 5-8 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 5 seconds hold, 10-15 seconds rest, 2-3 repetitions
Toe Taps on All sides for 3 repetitions in each direction per leg
Flamingo Stand for 5 seconds hold, 3 Repetitions per leg
Day 7 (Rest)
Rest