Name: Playbook - Dr. Caleb Burgess - Knee Recovery - Weeks 1-2
Uploaded: 2024-04-19T04:48:14.975Z
Duration: 45 min
Description: Knee Recovery - Weeks 1-2

Easy to follow instructions and I could feel my muscles working during the exercises. I also liked that there was a timer, videos, and checkboxes to tick progress. I’m feeling hopeful about my knee physio with this app. Thanks heaps!

Maria

The quad work was too easy but the hamstrings were challenging even though regularly train them and had to modify side plank for left leg as dealing with a possible medial meniscus tear on left knee which is why I purchased the programme. Thanks

*Listen to video for detailed description
*Hold for 1-5 sec per rep, depending on what feels best for you
*Rest time is BETWEEN SIDES

- If this bothers your knee, elevate the front of your foot higher

Ankle Dorsiflexion Mobilization - Staggered - Elevated

*Listen to the video (sound on) for a detailed description
*Rest as needed between sides
*Hold 5-10 sec per rep

*If this is painful to your knee, move the towel roll a little further down the calf to make it easier

Long Sitting Quad Set with Towel Behind Knee

*Listen/watch video for a detailed description
*Hold for a goal of 30-60 sec per rep

Wall Sit - 2 Legs - Knees Behind Toes

*Listen to the video (sound on) for a detailed description
*Goal hold time per set is between 30-60 sec
*Rest time is between sides

Side Plank - Standard - Forearm

*Listen to the video (sound on) for a detailed description
*Hold 1-2 sec at the top, and take 2 sec to lower down on each rep
*Goal reps is between 8-15 reps per set

Bench Bridge - 2 Legs - Knees Flexed 45°

*Listen to the video (sound on) for a detailed description
*Hold 1-2 sec at the top, and take 2 sec to lower down on each rep
*Goal reps is between 8-12 reps per set
*Rest time is between sides

- If this is too difficult, make it easier by performing with the top leg knee bent to 90 degrees or less
- If this is too easy, hold for longer at the top on each rep or place a band around your knees, ankles, or feet

***It is VERY IMPORTANT that you DO NOT let your pelvis move after you set up your original position, as this will end up working your LOWER BACK rather than your outer/upper GLUTES, where you should feel the exercise working

Sidelying Hip Abduction - Voiceover

*Listen/watch video for detailed description
*Take 1 sec to go up, hold 1 sec at the top, and take 2 sec to come back down on each rep

- Perform for a goal of between 8-15 repetitions per set

- If you need to, use your hands to assist more or less depending on if this is too painful or too difficult to perform for the goal repetitions

Standing Heel Raise - 2 Leg - Off Step - Knees Straight

Knee Recovery - Weeks 1-2

Knee Recovery - Start Here!

I would hope you focus more on encouraging people to get stronger instead of advise them to very generically lose weight. Your video also indicates you assume all who have “extra body fat” are “struggling with their weight”, which is extremely untrue.

Knee Recovery - Weeks 1-2

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