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Knee Rehab V1.0

By Christ Stone

Experience
Beginner (1-2 years)
Time
44 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
Bands, Bodyweight, Box, Exercise Ball, Machine, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 movement as quickly and as efficiently as possible to reduce the impact it has. The knee rehab series starts at absolute ground-zero and gradually looks to build up your strength and range of movement. Always consult an appropriate medical professional prior to starting this program. As mentioned, the V1.0 program will start from the absolute basics - that means we will be focussing on bodyweight and basic resistance band exercises in order rebuild strength, movement and stability. There are 3 sessions per week to complete and each session follows the same structure - one squatting exercise for developing strength, one resistance band exercise to challenge mobility, an isolated exercise to build strength in the muscles surrounding the knee and one final bodyweight exercise for becoming reaccustomed to specific movements. The program is scheduled to run for 4 weeks however, it can be extended if more time is needed at this stage. 

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Workout Overview



Front Box Squat demonstrationPlay Front Box Squat demonstration
4 sets, 20 reps, (rest 60s)
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Lateral Band Walk demonstrationPlay Lateral Band Walk demonstration
4 sets, 20 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 20 reps, (rest 60s)
-Bodyweight
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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 20 reps, (rest 60s)
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Exercise Ball Wall Squat demonstrationPlay Exercise Ball Wall Squat demonstration
4 sets, 20 reps, (rest 60s)
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Side Leg Raises With Resistance Band demonstrationPlay Side Leg Raises With Resistance Band demonstration
4 sets, 20 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 20 reps, (rest 60s)
-Bodyweight Lying Leg Curl
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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
4 sets, 20 reps, (rest 60s)
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Suspension Squat demonstrationPlay Suspension Squat demonstration
4 sets, 20 reps, (rest 60s)
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Duck Walk demonstrationPlay Duck Walk demonstration
4 sets, 20 reps, (rest 60s)
Resistance Band Duck Walks
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
4 - 1 sets, 20 reps, (rest 60s)
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Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
4 sets, 20 reps, (rest 60s)
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Date Created: 5/12/2019, UTC


Last Updated: 5/15/2020, UTC

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