VL: R Knee and Achilles Pain: Weeks 4-6

The next few weeks are meant to progress more towards functional weight bearing positions
Goals:
- Establish a light mobility sequence to be completed daily that selects 3-5 movements from the previous exercises that feel most helpful/pain relieving. I will make my recommendations but you can include any others you feel to be particularly helpful
- Progress to more weight bearing loading movements
  - Remain short of knee pain
Day 1:
- Mobility sequence: warm up
Day 2:
- Mobility sequence: warm up
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
  - K-36 Double Leg Bridge Phase 3 VIDEO
  - K-45C High Lunge at Table VIDEO
  - Plank Knee to Chest and Hip Extension Progression (Pick One)
Day 3
- Mobility sequence: warm up
Day 4
- Mobility sequence: warm up
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
  - K-36 Double Leg Bridge Phase 3 VIDEO
  - K-45C High Lunge at Table VIDEO
  - Plank Knee to Chest and Hip Extension Progression (Pick One)
  - K-46I Single Leg Deadlift VIDEO
    - add weight as able
Day 5
- Mobility sequence: warm up
Day 6
- Mobility sequence: warm up
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
  - K-36 Double Leg Bridge Phase 3 VIDEO
  - K-45C High Lunge at Table VIDEO
    - PROGRESS to
      - K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
  - Plank Knee to Chest and Hip Extension Progression (Pick One)
  - K-46I Single Leg Deadlift VIDEO
    - add weight as able
Day 7 Rest