Name: Playbook - Dr. Caleb Burgess - Knee Recovery - Weeks 5-6
Uploaded: 2024-04-19T04:48:15.190Z
Duration: 45 min
Description: Knee Recovery - Weeks 5-6

*Listen/watch video for detailed description
*Hold 1-5 seconds per rep
*Rest as needed between sides

Tips:
- You should feel the stretch MOSTLY in the back of the ankle/heel or lower calf, and it should NOT be felt (or only minimally felt) in the FRONT of the ankle

Low Lunge Ankle Dorsiflexion Mobilization with Forearm Lean

*Listen/watch video for detailed description
*Hold 5-10 sec per rep
*You should feel a strong contraction in your quadriceps muscles in the front of your thigh
*Perform for 10 repetitions per set

Front Plank - Quad Emphasis - 2 Leg

*Listen/watch video for detailed description
*Take 3 sec to lower down and pause 1 sec at the bottom of each rep
*Perform for a goal of between 10-15 repetitions per set

- If pausing at the bottom is too painful or difficult, don't pause

Goblet Squat - Slow Tempo

*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
*Rest time is between sides

Bench Bridge - 1 Leg - Knee Flexed 45°

*Listen/watch video for detailed description
*Take 3 sec to lower down on each rep
*Perform for a goal of between 10-15 repetitions per set
*Rest time is between sides

Step Down - Lateral

*Listen/watch video for a detailed description
*Goal rep range to try to achieve per set is between 8-15 reps (always aim to achieve the higher number)
*Hold 1-5 sec at the top of each rep, depending on your strength and control
*Rest time is between sides

Tips:
- If you don't have a box like this, you can use your counter top, the back of the couch, etc

Standing Fire Hydrant with Forearms Supported - with Band

*Listen/watch video for detailed description
*Rest time is between sides
*Take at least 2 seconds to lower down on each rep

- Perform for a goal of between 8-15 repetitions on each side

- 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

Heel Raise - 2 to 1 Eccentric - Foot Elevated

Knee Recovery - Weeks 5-6

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.

Katelyn

Constanze

Very sound advice before starting on the program. Thank you M x

Maggie

Tips and Advice - Knee Recovery

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

Knee Recovery - Weeks 5-6

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