MJT: Knee Pain Strength and Conditioning Program: Week 3 (3-20-18)

This week you will have a new strength circuit
- This can be added to do a third strength day in the week or you can alternate them as you go through your strength days
- In regards to the squat, you can decrease the depth or try a band around the knees to see of it reduces pain
I will try to include some progressions for current program as well under phase 2 option
Rest between sets in a circuit should be minimal 30sec-1min
Rest after a circuit before starting next circuit can be 1-2 minutes
Each exercise session with include 10 exercises paired in groups of 2 so 5 supersets
I will pair something more power oriented with something lighter
You will do 2 sets of each circuit with a rep goal or time goal listed below the exercise
The second set of the circuit I typically cut reps and time in half, so the first set you want to push yourself to failure or fatigue knowing that the second set you only have to do half
I like some form of light cardio first to get the heart rate up for 8-10min
- This could be:
  - Intervals on the bike (1 minute base pace…75rpm, 1 minute harder pace 85-95rpm)
  - Intervals on elliptical (similar alternating base pace and fast pace)
  - Agility Circuit doing 30sec intervals of light agility (Some ideas below)
Warm Up to be completed each day (One set of each)
- Self MFR Ball Glute/Piriformis VIDEO and Side Lying IT Band VIDEO
  - 30sec-2 minutes each spot
- Cross Leg Contract Relax Posterior Hip VIDEO
  - 10x each leg
- Bridge Band Around Knees Progression VIDEO
  - No band but same movement
  - 10-15x
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
  - 10-15x
- 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - 5-10x each leg
- Active rotation holding towel/pillowcase…start with 5 rotations to the left followed by 5 rotations from left to the right
- Follow that with progression of movement overhead as depicted below
  - 36) Shoulder Flexion Laying->Wall Sit->Seated Against Wall VIDEO
Strength Day 1: 2 sets of each pair
- All movements unless otherwise specified should be a slow 3-5 second negative or eccentric
- Circuit #1
  - 162) Single Leg Deadlift VIDEO
    - Goal 8-15 reps
    - If you reach 15 reps, grab a heavier weight and start back at 8 reps and work your way up
    - Just get to where you begin to feel hamstring tension
  - 60.1) Band LAQ Followed By Isometric Holds VIDEO
    - Knee extension machine
    - This gives you some guidelines beginning with small range that lessens as you fatigue or an isometric hold of moving the leg is painful
    - Goal 8-20 reps followed by a 30-60sec isometric hold
- Circuit #2
  - 135) Row Band in Lunge/Half Kneel VIDEO
    - Use cable machine, if not available do the row variation below
      - 95) Bent Over Box Row VIDEO
    - Goal: 8-15 reps
  - 136) Press band in Lunge/Half Kneel VIDEO
    - Cable
      - 8-15 reps
      - OR
        
        93.1) TRX Push Up VIDEO
- Circuit #3
  - 151) Goblet/Front Squat VIDEO
    - 8-15 reps
  - 115) Double Leg Bridge Phase 3 VIDEO
    - 8-15 reps…if too easy progress to below
    - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - 118) Single Leg Bridge Phase 5 VIDEO
    - 119) Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- Circuit #4
  - 122) Wall Sit Active/Band Abduction VIDEO
    - 8-15 reps slow on the way back in and never lose tension
    - MAY PROGRESS TO A HEAVIER BAND AS NEEDED
  - 96.2) Weighted Pullover Feet Elevated VIDEO
    - Can be done with a curl bar, Dumbbell or kettle bell
    - 8-15 reps
- Circuit #5
  - 86) Standing Press in Lunge and Terminal Stance VIDEO
    - Stay in a mini Lunge Position with feet narrow enough that you feel a little off balance
    - There are 4 positions
      - Try for 8-10 reps for each with slow and controlled reps
  - Heel Raise Edge of Step
    - This is for the plantarfascia pain
    - Much better to load the calf and fascia in a heelraise rather then passively stretch it
    - goal 8-15 reps, if you get to 15, then progress to the next movement down
    - make sure you get all the way up and all the way down, don’t get into single leg and go quickly or decrease how high you go
    - 126.1) Double Leg Heel Raise VIDEO
    - 126.2) Weight Shift Laterally to Increase Load on One Leg VIDEO
    - 126.3) Single Leg Eccentric Load to Full Single Leg VIDEO
Strength Sequence #2
- Circuit #1
  - 105.2) 1/2 Kneel Overhead Kettlebell Press VIDEO
    - 8-15 reps can be kettlebell or dumbbell
    - make sure you avoid arch in low back
  - 90) Band Low Fly VIDEO
    - Can be a cable or a band
    - 8-20reps
    - Engage abdominals prior to forward pull
- Circuit #2
  - 133) Sprinter Lunge VIDEO
    - 8-15 steps each leg
    - Can hold weights in both hands or in one hand only to challenge balance more
    - Shallow Lunge, don’t go into deep bend
  - 83.2) Ball Rollout Wall Block VIDEO
    - 8-20 reps
    - use the wall as needed to stay within a range that you can keep abdominal control
- Circuit#3
  - 136) Lat Pull Machine VIDEO
    - 8-15 reps
    - slow eccentric 3-4seconds
  - 92) Full Can/Scaption Supraspinatus VIDEO
    - 8-15 reps
    - Watch low back position
    - Can sit against wall if needed
- Circuit #4
  - Deadlift Regression Prior to returning to weighted (Choose one from below to work on hip hinge
    - 155.2) Hands Back to Band Around Neck VIDEO
    - 155.3) Band Around Anterior Pelvis Drill VIDEO
      - 8-20 reps
  - 72.1) Plank Row/Reverse Fly VIDEO
    - Light dumbbells
    - 5-10 reps each arm
    - Can raise up to weight bench height or drop to knees as needed
- Circuit #5
  - 175) Side Step Band Progression VIDEO
    - 8-15 reps SLOW, doing it fast will make it easy
    - Its all about control with this one
  - 121.2) Band 3 Positions PNF D1 Variations VIDEO
    - Get in a narrow lunge stance so you feel a little off balance while doing it
    - 5-10 reps each position
Strength Sequence #3
- Circuit #1
  - 109.4) Incline Bench and Standing Cable Curl VIDEO
    - 8-15 reps
  - 73) Standing Tricep Extension Band VIDEO
    - Band or cable
    - 8-15reps
- Circuit #2
  - 64) Tall Kneel Lean Back VIDEO
    - Attempt to load quad into a stretch
    - 8-20 reps
  - 84.2) Bar Hang Knees to Chest VIDEO
    - 8-20 reps
- Circuit #3
  - Hip Thrust Progression
    - 99) Double Leg VIDEO
    - 100) Single Leg VIDEO
      - Back on weight bench or ball, just be careful ball doesn’t slide out from under you
      - Can add weight onto top of thighs with barbell in front of hips
      - 8-20 reps
  - Reverse Lunge Options
    - 160) Reverse Lunge VIDEO
    - 161) Reverse Lunge Towel Slide VIDEO
      - 8-20 reps
- Circuit #4
  - 103.1) PNF D2 Band Down and Across VIDEO
    - 8-20 reps
  - 119) Bilateral “W” External Rotation VIDEO
    - 8-20 reps
- Circuit #5
  - Sideplank progression
  - Reverse Plank Options
    - 123.1) TRX Reverse SidePlank VIDEO
    - 115.1) Squat With Single Arm Support Progression VIDEO
      - Home in absence of TRX option
      - 8-20 reps, sink 5 sec holds each arm