MJT: Knee Pain Strength and Conditioning Program: Week 1 (3-5-18)

This week will set up an exercise sequence to do 3x in the week
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
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 10-15x
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
  - 10x each position
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
    - OR Leg press ideally single leg
    - You may want to throw in the ball roll on your back or green strap quad stretch prior to leg press or squat
    - Once agin remain in a pain free range
  - 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
  - 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
    - 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