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Knee Rehab V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
Bands, Barbell, Bodyweight, Box, Dumbbell, Machine, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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. By this point you should have already completed the V1.0 program which will have began the work of restoring movement, stability and strength. We drop one squatting exercise out and replace it with a hamstring strengthening exercise (as the hamstring pays a key role in stabilising ligaments around the knee. However, we maintain one resistance band exercise to challenge mobility and an isolated exercise to build strength in the muscles surrounding the knee. The bodyweight exercise also continues into this program, however, external resistance has now been added to push the intensity. For example, bodyweight lunges have now become dumbbell stepping lunges. The program is scheduled to run for 4 weeks however, once again, if necessary it can be extended if more time is needed. 

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Workout Overview



Dumbbell Goblet Box Squat demonstrationPlay Dumbbell Goblet Box Squat demonstration
4 sets, 20 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 20 reps, (rest 60s)
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Dumbbell Alternating Side Lunge
4 sets, 20 reps, (rest 60s)
-Goblet Dumbbell Side Lunge
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Lateral Band Walk demonstrationPlay Lateral Band Walk demonstration
4 sets, 20 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 20 reps, (rest 60s)
-With Kettlebell
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 20 reps, (rest 60s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges 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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Suspension Single Leg Squat demonstrationPlay Suspension Single Leg Squat demonstration
4 sets, 20 reps, (rest 60s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
4 sets, 20 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) 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 Walk
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Date Created: 5/12/2019, UTC


Last Updated: 5/20/2020, UTC

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