BB: Wants to Delay a Knee Replacement as Long as Possible: Phase 1 (6-17-19)

This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-15reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
- isolate hamstring and glute activation
- mobilize quad and hip flexor without creating an increase in knee pain
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
Day 1:
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps of either movement
Day2
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps for each
- 19.1) Rock Heel to Toe Counter Progression VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-15 reps
Day 3
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps for each
- 19.1) Rock Heel to Toe Counter Progression VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-15 reps
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
  - 8-15 reps
Day 4
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps for each
- 19.1) Rock Heel to Toe Counter Progression VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-15 reps
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
  - 8-15 reps
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
  - Glute activation in lying down position
  - hold each 5 sec and repeat 8-15x
Day 5
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps for each
- 19.1) Rock Heel to Toe Counter Progression VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-15 reps
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
  - 8-15 reps
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
  - Glute activation in lying down position
  - hold each 5 sec and repeat 8-15x

- Hip Extension/Glute Max Progression(Choose 1)
Day 6
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
  - 8-15 reps
- 19.1) Rock Heel to Toe Counter Progression VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-15 reps
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
  - 8-15 reps
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
  - Glute activation in lying down position
  - hold each 5 sec and repeat 8-15x
- Hip Extension/Glute Max Progression(Choose 1)
- Quad Stretch: 2 options below
Day 7
- Rest
- Email me after you have gotten through this week. Then I will add phase 2