- The next few weeks are meant to progress more towards functional weight bearing positions
- Goals:
- Establish a light mobility sequence to be completed daily that selects 3-5 movements from the previous exercises that feel most helpful/pain relieving. I will make my recommendations but you can include any others you feel to be particularly helpful
- Progress to more weight bearing loading movements
- Remain short of knee pain
- Day 1:
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Mobility sequence: warm up
- Day 2:
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-45C High Lunge at Table VIDEO
- Plank Knee to Chest and Hip Extension Progression (Pick One)
- Mobility sequence: warm up
- Day 3
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Mobility sequence: warm up
- Day 4
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-45C High Lunge at Table VIDEO
- Plank Knee to Chest and Hip Extension Progression (Pick One)
- K-46I Single Leg Deadlift VIDEO
- add weight as able
- Mobility sequence: warm up
- Day 5
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Mobility sequence: warm up
- Day 6
- Mobility sequence: warm up
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-28A Bear to Downward Dog Floor VIDEO
- Quadricep Stretch Options
- Posterolateral Hip Options
- K-44 Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
- Strength Circuit: first set 5-20 reps, 2nd time through 1/2 as many reps
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-45C High Lunge at Table VIDEO
- Plank Knee to Chest and Hip Extension Progression (Pick One)
- K-46I Single Leg Deadlift VIDEO
- add weight as able
- Mobility sequence: warm up
- Day 7 Rest