VL: R Knee and Achilles Pain: Weeks 6-8

This week you will progress into functional movements beginning with emphasis on the lunge and the squat
A few important points
- It is very important to remain in a pain free range as you transition to weight bearing exercises
- Your goal is to feel fatigue in muscle with the least amount of pressure or discomfort around the knee
- You will see in the strength circuits, they will incorporate a standing, more threatening movement following by something non-weight bearing and less threatening
- Beyond this program, I encourage you to organize your workouts in that way
  - Example: After a set of squat or lunge, do something seated or lying to break up weight bearing on the knee
  - If you do an overhead press and your shoulder is sore, follow it with something where you arm is down at your side like a tricep extension
    - Pair together movements that work opposing muscle groups like a knee extension with a hamstring curl
Day 1
- Mobility sequence: warm up
- Strength Circuit: 10-20 reps first set, if you are getting to 20 reps and the movement does not feel incredibly challenging, attempt to progress to the next version below and start with your reps lower at 8-10
  - Circuit #1
    - Ball Bridge Progression
    - K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
    - K-28C Bear Hip Extension->Mountain Climber VIDEO
      - can be done with hands on higher surface like a coffee table or edge of couch if too difficult on floor
      - If that doesn’t work you can stick with
        
        Plank Knee to Chest and Hip Extension Progression (Pick One)
        
        K-23 Counter Push Phase 1 VIDEO
        
        K-24 Table Height Phase 2 VIDEO
        
        K-25 Chair/Step Height Phase 3 VIDEO
        
        K-26 Floor Phase 4 VIDEO
    - K-46H Reverse Lunge VIDEO
Day 2
- Mobility sequence: warm up
Day 3
- Mobility sequence: warm up
- Strength Circuit: 10-20 reps first set, if you are getting to 20 reps and the movement does not feel incredibly challenging, attempt to progress to the next version below and start with your reps lower at 8-10
  - Circuit #2
    - Ball Bridge Progression
    - K-28C Bear Hip Extension->Mountain Climber VIDEO
      - can be done with hands on higher surface like a coffee table or edge of couch if too difficult on floor
      - If that doesn’t work you can stick with
        
        Plank Knee to Chest and Hip Extension Progression (Pick One)
        
        K-23 Counter Push Phase 1 VIDEO
        
        K-24 Table Height Phase 2 VIDEO
        
        K-25 Chair/Step Height Phase 3 VIDEO
        
        K-26 Floor Phase 4 VIDEO
    - K-46I Single Leg Deadlift VIDEO
      - Focus on progressing reps into the 10-20 range
      - Once you are able to get 20 reps, add a light weight 5-10lbs
    - K-46 Upper Body Assisted Squat VIDEO
      - May use a band around the knees to assist in activating glute similar to the previous lunge exercise
      - Make sure to keep weight on heels and stay in a painfree range of motion
Day 4
- Mobility sequence: warm up
Day 5
- Mobility sequence: warm up
- Strength Circuit: 10-20 reps first set, if you are getting to 20 reps and the movement does not feel incredibly challenging, attempt to progress to the next version below and start with your reps lower at 8-10
  - Circuit #1
    - Ball Bridge Progression
    - K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
    - K-28C Bear Hip Extension->Mountain Climber VIDEO
      - can be done with hands on higher surface like a coffee table or edge of couch if too difficult on floor
      - If that doesn’t work you can stick with
        
        Plank Knee to Chest and Hip Extension Progression (Pick One)
        
        K-23 Counter Push Phase 1 VIDEO
        
        K-24 Table Height Phase 2 VIDEO
        
        K-25 Chair/Step Height Phase 3 VIDEO
        
        K-26 Floor Phase 4 VIDEO
    - K-46H Reverse Lunge VIDEO
Day 6
- Mobility sequence: warm up
Day 7
- Mobility sequence: warm up
- Strength Circuit: 10-20 reps first set, if you are getting to 20 reps and the movement does not feel incredibly challenging, attempt to progress to the next version below and start with your reps lower at 8-10
  - Circuit #2
    - Ball Bridge Progression
    - K-28C Bear Hip Extension->Mountain Climber VIDEO
      - can be done with hands on higher surface like a coffee table or edge of couch if too difficult on floor
      - If that doesn’t work you can stick with
        
        Plank Knee to Chest and Hip Extension Progression (Pick One)
        
        K-23 Counter Push Phase 1 VIDEO
        
        K-24 Table Height Phase 2 VIDEO
        
        K-25 Chair/Step Height Phase 3 VIDEO
        
        K-26 Floor Phase 4 VIDEO
    - K-46I Single Leg Deadlift VIDEO
      - Focus on progressing reps into the 10-20 range
      - Once you are able to get 20 reps, add a light weight 5-10lbs
    - K-46 Upper Body Assisted Squat VIDEO
      - May use a band around the knees to assist in activating glute similar to the previous lunge exercise
      - Make sure to keep weight on heels and stay in a painfree range of motion
      - If this is going well and you achieve 20 reps without pain, the next steps are
        
        K-46A Squat with Forward Reach Band Around Knees VIDEO
        
        Get 20 reps without pain then progress below
        
        K-46A1 Goblet/Front Squat VIDEO