NB: R Knee Pain with Low Back/Glute Pain: Weeks 4-6

Phase 3
- This phase will add new strength circuits as options to mix up your lower body strengthening along with progression of abdominal control
- It will also includes some movements that will progress lumbar mobility
  - It is very important that with all movements, you assess your body’s reaction to the movement
  - The goal is to feel challenged or stretching
  - Mild discomfort is alright as long as it is not getting worse
  - If any of these movements provoke pain, reduce the range you are moving through or skip that movement
Day 1, 3, 5
- This is the light day where you want to focus on light mobility and movements that feel pain relieving
- Choose 1-2 tennis ball movements
  - All of these points as explained in the video should be uncomfortable. Pain is alright as long as its within reason, not getting worse as you do it, doesn’t feel worse afterwards. If you hit a spot that is really tender, you may have to focus on areas around that spot and gradually work closer to it
  - Self MFR Ball Glute/Piriformis VIDEO
    - 2-3 spots into the back of your hip each for 10-15 reps
  - Side Lying IT Band VIDEO
    - Lay on each point for 30sec up to 1-2 min
  - Two options for the front of the thigh and hip which also may be helpful
    - Supine Hooklying Quad/Psoas VIDEO
    - Self MFR Quad/Hip Flexor VIDEO
  - The tennisball can also be used on your calf. rest calf on top of ball and light flex and point your ankle/toes as you press into the ball
- Bridge with heels close to hips VIDEO
  - Included is an option for a band around the knees to decrease knee pain during the exercise which may be helpful at end of video
  - start with 5-10 reps slow
  - May Progress to band around the knees
    - Band Around Knees Progression VIDEO
- Double Leg Heel Raise VIDEO
  - 10-20reps slowly 1x/day
- Step Knee Flexion Intro VIDEO
  - 5-20 reps each leg
- Side Sit with Rotation and Glute Isometric VIDEO
  - 5-20reps
Day 2: Complete the sequence above along with the circuit below
- Complete 5-20 reps of each movement in the circuit
- Then complete a second set completing 1/2 as many reps as the first set for each movement
- Choose 1 of the following to load the quad, whichever is less pain but still challenging
  - Kneeling Quadricep Activation Butt to Heels VIDEO
  - Tall Kneel Lean Back VIDEO
- Bridge Progression Physio Ball (In order from easy to hard)
  - Choose 1, once able to get 20 reps, progress to the next movement down the list
  - - K-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
    - K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
    - K-35A Hamstring Isometric with Contralateral Leg Raise VIDEO
    - K-36 Double Leg Bridge Phase 3 VIDEO
    - K-37 Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - K-38 Single Leg Bridge Phase 5 VIDEO
    - K-39 Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
    - Do your best when pressing down into the ball to press into the inside of your heel while keeping knees apart
- Gluteus Medius Activation (Choose 1: Looking for challenging without knee or calf pain)
Day 4
Day 6
- Palloff Press Variations (Choose 1)
- Squat Progression (Choose 1)
- K-28I Side Plank with Lateral Shift Progression VIDEO