GC: Right Knee Patella Subluxed: Home program (2-23-20)

Below you will find a warm up/daily sequence that is a good pre/post activity sequence along with a daily sequence that is easy. You will also find some strength pairings to try more so in the 3x/week range. I am going to give circuits with 2 movements. You will do a set of movement, then a set of the other movement and repeat that 2x. I will give you 5 circuits of 2 movements each to start with. If any of them feel panful or do not feel particularly helpful, stop doing it and I will send you an alternative
Warm Up Sequence
- One set of 10-15 reps for each movement below
- Movement #1: 105.1) Pelvic Clock Progression into Bridge VIDEO
- Movement #2: 19.1) Rock Heel to Toe Counter Progression VIDEO
- Movement #3: 14.1) Mulligan Knee Flexion Tibial IR VIDEO
- Movement #4: 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
- Movement #5: 178.1) Adductor Isometric into Lateral Lunge Stretch VIDEO
- IF ANY OF THE ABOVE DO NOT FEEL RIGHT OR CAUSE PAIN SKIP THAT ONE
Strength Circuits: Can be done at 10-20 reps or 30-90sec
- Circuit #1:
  - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
  - 56.1) Lying Down Weighted Pullover Feet Elevated VIDEO
- Circuit #2
  - 149.2) Sink Squat Update VIDEO
  - Plank Progression
    - 69) Table Height Phase 2 VIDEO
    - 70) Chair/Step Height Phase 3 VIDEO
- Circuit #3
  - 141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
  - Lunge Slide options
    - 160.1) Reverse Lunge Doorway Slide VIDEO
    - 161) Reverse Lunge Towel Slide VIDEO
- Circuit #4
  - 95.1) Wall Sit Active/Band Abduction VIDEO
  - 83.2) Ball Rollout Wall Block VIDEO
- Circuit #5
  - 135) Row Band in Lunge/Half Kneel VIDEO
  - 136) Press band in Lunge/Half Kneel VIDEO