Week 9
Knee Vitality
Workout Plan
Day 1 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 2 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 3 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 4 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 5 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 6 (19 mins)
Seated Marching for 3-5 seconds hold, 3-5 small pulses, 18-20 repetitions each side or Stationary Cycling for 5 minutes
Calf Stretch for 25-30 seconds hold, 12-15 pulse reps, 10 repetitions per leg
Contract-Relax- Antagonist-Contract (CRAC) for 18-20 seconds hold initial stretch, 18-20 seconds hold contraction, 15-18 seconds hold relaxation, 15-18 seconds hold contraction, 15-18 seconds hold final contraction, 30-35 seconds hold stretch, 14-16 repetitions per leg
Wall Squats with Ball Squeeze for 8-10 seconds hold, 5-8 pulse repetitions, 10-15 seconds rest, 5-8 repetitions
Deadbug for 3-5 seconds hold, 8-10 repetitions per leg, 3 sets
Speed Skater Level 2 Toe Tap Speed Progression for 5 repetitions, 2 sets, within 20 seconds per leg
Single Leg Deadlift for 5 repetitions on each side, 3 sets
Obstacle Gait Training for 3 pass throughs
Aerobic Step up for 7 repetitions on each side for 2 sets
Day 7 (Rest)
Rest