MJT: Knee Pain Strength and Conditioning Program: Week 4 (5-15-18)

Phase 4:
- This sequence provides some variability to your current strength routine by adding a new strength circuit option bringing your total to 4.
- 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 Circuit #4
- #1
  - Leg Press, preferrably single leg keeping the weight on the heel and remaining in a pain free range OR 152.11) Split Squat VIDEO
    - 8-15 reps
  - 111) Heels to Butt on Floor Single Leg Phase 3 VIDEO
    - 8-20reps
- #2
  - 115.2 Low Row Cable Machine VIDEO
    - 8-15 reps
  - 106) TGU Phase 1 Bottom VIDEO
    - 5sec pauses at each step in the sequence
    - 3-5 reps
- #3
  - 181.4) Weighted Sidebend VIDEO
    - 8-15 reps
  - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
    - 8-15 reps
- #4
  - 62) Plank Knee to Chest Hip Ext Floor Phase 4 VIDEO
    - 30-90sec each leg
  - 122.1) Seated Physio Ball I, T Combo VIDEO
    - 8-15 reps
- #5
  - 180.1) Physio Ball Kneeling Adductor and Trunk Coordination VIDEO
    - 30sec-2 minutes
  - 152.1) Bosu Squat RUN VIDEO
    - 5 squats…5 sec run, 10 squats….10 sec run, 15 squats…..15 sec run….etc until fatigue