Week 7
Knee Vitality
Workout Plan
Day 1 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 2 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 3 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 4 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 5 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 6 (20 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 12-15 seconds hold initial stretch, 12-15 seconds hold contraction, 10-12 seconds hold relaxation, 10-12 seconds hold contraction, 10-12 seconds hold final contraction, 20-25 seconds hold stretch, 10-12 repetitions per leg
Knee Proprioception Drills-Level 3, One Leg 3 Way Kick for 2-3 seconds hold front kick, 2-3 seconds hold side kick, 2-3 seconds hold back kick, 12-14 repetitions per leg
Straight Leg Raise for 5-7 seconds hold, 5-10 repetitions, 2-3 sets per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 10-15 seconds rest, 3-4 repetitions
Deadbug for 1-2 seconds hold, 5 repetitions per side
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Tandem Walking for 10 steps, 1 set
Day 7 (Rest)
Rest