Knee Rehab V1.0

By Christ Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

44 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Description

Whether it be a direct injury to knee or an injury to the surrounding structures, knee injuries can have a profound impact on movement and everyday life. It is imperative that we rebuild strength and

Source

myworkouts

Equipment

Bands, Bodyweight, Box, Exercise Ball, Machine, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

44 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Description

Whether it be a direct injury to knee or an injury to the surrounding structures, knee injuries can have a profound impact on movement and everyday life. It is imperative that we rebuild strength and

Equipment

Bands, Bodyweight, Box, Exercise Ball, Machine, Suspension (TRX)

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Front Box Squat ▶	4 sets	20 reps	60s
2. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	4 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	20 reps	60s	-Bodyweight
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	20 reps	60s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Exercise Ball Wall Squat ▶	4 sets	20 reps	60s
2. Side Leg Raises With Resistance Band Side Leg Raises With Resistance Band by Meglio TV	4 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	20 reps	60s	-Bodyweight Lying Leg Curl
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	4 sets	20 reps	60s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Improve Your Squat With The TRX Suspension Trainer by Mode Athletics	4 sets	20 reps	60s
2. Duck Walk ▶	4 sets	20 reps	60s	Resistance Band Duck Walks
3. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 - 1 sets	20 reps	60s
4. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	4 sets	20 reps	60s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Front Box Squat ▶	4 sets	20 reps	60s
2. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	4 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	20 reps	60s	-Bodyweight
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	20 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Exercise Ball Wall Squat ▶	4 sets	20 reps	60s
2. Side Leg Raises With Resistance Band Side Leg Raises With Resistance Band by Meglio TV	4 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	20 reps	60s	-Bodyweight Lying Leg Curl
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	4 sets	20 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Improve Your Squat With The TRX Suspension Trainer by Mode Athletics	4 sets	20 reps	60s
2. Duck Walk ▶	4 sets	20 reps	60s	Resistance Band Duck Walks
3. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 - 1 sets	20 reps	60s
4. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	4 sets	20 reps	60s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Front Box Squat ▶	4 sets	20 reps	60s
2. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	4 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	20 reps	60s	-Bodyweight
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	20 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Exercise Ball Wall Squat ▶	4 sets	20 reps	60s
2. Side Leg Raises With Resistance Band Side Leg Raises With Resistance Band by Meglio TV	4 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	20 reps	60s	-Bodyweight Lying Leg Curl
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	4 sets	20 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Improve Your Squat With The TRX Suspension Trainer by Mode Athletics	4 sets	20 reps	60s
2. Duck Walk ▶	4 sets	20 reps	60s	Resistance Band Duck Walks
3. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 - 1 sets	20 reps	60s
4. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	4 sets	20 reps	60s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Front Box Squat ▶	4 sets	20 reps	60s
2. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	4 sets	20 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	20 reps	60s	-Bodyweight
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	20 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Exercise Ball Wall Squat ▶	4 sets	20 reps	60s
2. Side Leg Raises With Resistance Band Side Leg Raises With Resistance Band by Meglio TV	4 sets	20 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	20 reps	60s	-Bodyweight Lying Leg Curl
4. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	4 sets	20 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Suspension Squat Improve Your Squat With The TRX Suspension Trainer by Mode Athletics	4 sets	20 reps	60s
2. Duck Walk ▶	4 sets	20 reps	60s	Resistance Band Duck Walks
3. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 - 1 sets	20 reps	60s
4. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	4 sets	20 reps	60s

Knee Rehab V1.0

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

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