This is a basic plan 2 times a week to help strengthen the knee for general activity.Features
1-2 Rounds x 30 seconds each leg Couch Stretch *The goal is to have rear shin vertical against wall, not on the lip or ledge of couch/bench* 1-2 Rounds x 30 seconds each leg Loaded Butterfly *Use a plate or db on each side. You CAN have back against wall* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 30 seconds without pain!
K.O.T Split Squat
3 x 10
Banded Prone Hamstring Curls
3 x MAX
Perform 2+ Rounds a. Single Leg Balance x 25-35 seconds each leg b. Banded Dead Bug x 5/5r (long pauses with each rep)
1-2 Rounds x 30 seconds Calf Stretch On Stairs *The goal is to improve ankle range of motion by making calf more mobile. Don't bounce* Hamstring Mobility *Perform pulses on each leg for 30 seconds. Please watch video for more explanation!* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 90 seconds without pain!
3 x 8
Seated DB Goodmorning
3 x 10
Perform 2+ Rounds a. Single Leg RDL on Bench x 10/10r b. Side Plank x 25-35s per side