VL: R Knee and Achilles Pain: Weeks 8-10

This last phase will focus on 2 progressions
- Progression 1: Will involve a progression of single leg knee stability required for functional stair negotiation, and as a precursor faster pace agility and running activities
  - It is important to progress these movements carefully and always remain in a pain free range of motion. You will get more accomplished by doing higher reps in a smaller range (doing the movement without going so deep into the knee bend that you feel pain)
- Progression 2: Will involve a return to running, which will obviously require more agility and plyometric activities to test coordination of trunk with the lower extremity to control position and minimize repetitive loading
  - This will involve progression levels to follow on non-strengthening days
  - The progression will be governed by soreness rules that tell you how to progress based on the symptoms you have during or after activity
Progress through the following program for 1-2 weeks, if it is going well progress to including the agility and running program listed below every other day.
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
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-45K Step Down Progression VIDEO
    - Hip Thrust Progression
      - K-30A Double Leg VIDEO
      - L-30B Single Leg VIDEO
    - K-48B Side Step Band Progression VIDEO
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
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-45K Step Down Progression VIDEO
    - Hip Thrust Progression
      - K-30A Double Leg VIDEO
      - L-30B Single Leg VIDEO
    - K-48B Side Step Band Progression VIDEO
RUNNING PROGRESSION LINK