Name: Playbook - Dr. Jacob - W1/D1 Day 1
Uploaded: 2023-10-02T07:17:33.379Z
Duration: 15 min
Description: W1/D1 Day 1

Julie

Jo🌸

The squeezing of the ball between the ankles gave immediate relief to my knee pain. Love this one!

Patricia

Good and helpful! I haven't done these in a while.

Ann Marie

The balI exercise I not only felt it in my thighs but also pelvic and groin area .
I’m very weak since my strokes a few years ago and I’m sure I’m going to feel it more and more at first .

Jamie cheek

Lety

I was already doing some variation of these but the increase in reps definitely upped my game.👍

Great start! Hopefully I will get some pain relief in my knees as they strengthen.

Christa

Much harder than it looked or maybe I am just a lot weaker than I thought

Great first day! I can't wait fir the next 20 days. Are you able to check on the casting option?

Frida

Not as easy as it looks! Great exercises!

Glendy

Christine pyers

fatoma

Fantastic! Easy but effective exercises. Well explained and easy to do at home

Diana

It was a great starter workout. I just got a torn meniscus and in my left knee and need to strengthen both.

Donna

Prasanthi

I’ve had to ACL surgeries, I’m so so happy to have this program!! Thank you! 🫶🏼

Lauren

Lucia

Exactly what I was looking for and did not disappoint. Wow, my hip flexors are not strong enough and I knew this from other Dr J posts on IG. It’s great to have this routine bringing it all together.

Vicki

Single leg raise in supine or sitting 

This exercise is foundational in a knee program.

KH Single Leg Raise

Hip abductions in sidelining or standing 

Common mistake: leaning too far back! If anything, lean forward.

KH Hip Abductions

Glute bridge - regular or elevated 

Be sure to squeeze the glutes at the top

KH Glute Bridge

Hip addiction with 2 variations 

1. Ball squeeze 
2. Modified Copenhagen

KH Hip Adduction

W1/D1 Day 1

Neil

Thank you Dr Jacob! Your timing is impeccable! I have been hyper focusing on my feet for a while now since I broke my 2nd metatarsal in 2020 and my knees have been answering back! My end goal is to be able
To squat again, I’m not even certain when that ability left my body though I know I need to get it back!

1. Start here: Intro

Amazing that I’m feeling so much relief from pain so quickly.

PRH cramps are less each day! Thank you Dr J!

W1/D2 Day 2

Not crazy about rum right now!🤷‍♀️😁

Not the alcohol 😂 good hip burn movements!

W1/D3 Day 3

Hip flexor work is the hardest for me of all these exercises. Does that mean I should do it more often than the other exercises?

Daniel

My weak left hip made the circles a lil spazzy but got em done! Walking right after felt different but good.👍🔥

Starting to level up! I’ve been able to increase the difficulty on the hip flexor exercises. 🙂

W1/D4 Day 4

Boy, I could tell my body really needs those

W1/D5 Day 5

W1/D6 Day 6

All of your exercises are amazing. I love this knee program. Quick question, I have a click when I lower my foot in the hamstring curl on my injured knee. It’s slightly painful. I can do the other exercises in the set with no pain or problem. Should I do more stretching or wait till the knee heals more to do the hamstring curl?

Melissa

W1/D7 Day 7

The knee gapping exercise was new to me. Felt pretty good.

The needed work out and stretch after running a marathon. Wish I started your program sooner. But lesson well learned for future trainings.

KAREEN

W2/D1 Day 8

My knee CARs were pretty dodgy🤭 but otherwise all good👍🔥

Another great grouping. The knee CARs were especially interesting. I had no issue doing the movement, but how it felt was like ‘oh, these joints can move like this?’ It’s like my body is rediscovering how it can move.

W2/D2 Day 9

Squats have been on my goal list for a year now...and using my Daniel Plan book for a knee boost really helped!😊🔥👍

I like that the swivels and CARs are showing up again.

W2/D3 Day 10

CARS are still a bit sloppy but getting better.👍🔥

Love band work thanks for some new exercises

Loving the knee CARs and all of the rotational exercises. I’m feeling muscles waking, feeling stronger and more stable.

W2/D4 Day 11

Ran a bit short of time today so didn't get to a cple. Back on it 100% tomorrow.👍🔥

Awesome set. Hits everything in a good way. I need to continue working on my leg raises!

W2/D5 Day 12

I like this series! CARS looking better but still haven't found an 'anchor' for my band. One more possibility...will try it later today or tomorrow.👍🔥

W2/D6 Day 13

Those squats still hurt but still working it👍🔥

W2/D7 Day 14

W3/D1 Day 15

Dbling up on the calf raises...ouch!😳🔥👍

The Captain Morgans were a bit easier this time. I still don’t like them 😂 but I’m getting better at them and my hips feel so much better for doing them.

W3/D2 Day 16

Toe and ankle yoga is surprisingly difficult

Well...that was a challenge! It makes sense everything rests on our feet.👍🔥

W3/D3 Day 17

W3/D4 Day 18

Another great combo. I also appreciate that these are 15 minutes - I plan to pair days together and slot them into my daily mobility routine. Thinking 2 days/week on knee health pairings.

W3/D5 Day 19

Starting to incorporate the CARs more thanks

Good grouping of all joints. Got the heart pumping with the split leg squats too!

W3/D6 Day 20

Enjoyed the program! Will continue it for a while until I gain more strength in my knees. Thanks!

W1/D1 Day 1

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