Week 8
Knee Vitality
Workout Plan
Day 1 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 2 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 3 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 4 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 5 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 6 (20 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or 60-90 seconds of total marching time or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 10-12 pulse reps, 10 repetitions per leg
Contract-Relax-Antagonist-Contract (CRAC) for 15-18 seconds initial stretch, 15-18 seconds contraction,12-15 seconds relax, 12-15 seconds contract, 12-15 seconds secondary contract, 25-30 seconds final stretch, 12-14 repetitions per leg
Wall Squats with Ball Squeeze 8-10 seconds hold wall sit, 3-5 small pulses, 10-15 seconds rest, 4-5 sets repetitions of 3-5 small pulses per hold
Deadbug 2-3 seconds hold, 8 repetitions per side, complete 2 sets
Speed Skater Level 1 Toe Tap for 10 repetitions, 2 sets per leg
Single Leg Deadlift for 3 repetitions, 2 sets per leg
Obstacle Gait Training for 2 pass throughs
Aerobic Step up for 5 repetitions on each side for 2 sets
Day 7 (Rest)
Rest