Marianne, Your 4-Week Goddess Energy program is designed to help you rebuild strength, restore confidence in your movement, and stay deeply connected to your body while respecting your knee recovery journey. This program focuses on glute activation, upper-body strength, posture, and controlled lower-body training while avoiding deep knee flexion and unnecessary joint stress. Your physiotherapist’s prescribed exercises are integrated throughout your lower-body and recovery work to support safe healing, stability, and long-term joint health. We are prioritizing intelligent, intentional movement so you can feel strong while your knee continues to recover. Weekly Split: Day 1 - Lateral Glutes, Quads, Hamstrings Day 2 - Back, Biceps & Shoulders Day 3 - Chest, Triceps & Shoulders Day 4 - Glutes, Hamstrings & Quads Day 5 - Mobility, Knee Rehab Protocol & Full-Body Stretch Bonus - Full Body Mobility & Knee Recovery Flow Use this session on rest days or whenever your body feels tight, stiff, or in need of support. Focus on: Physiotherapy exercises Gentle mobility and joint-friendly range of motion Controlled tempo and stability work Breath-led release and nervous system downregulation Move slowly and always prioritize how your knee feels over depth or intensity. Recommended Cardio: Incline walking + brisk walking Cycling StairMaster Rowing Elliptical (For all cardio: aim to stay in your fat-loss zone, approximately 108 – 135 bpm) Nutrition (90/10 Rule): 90% whole, nutrient-dense foods 10% flexibility without guilt Please keep me updated along the way, as your feedback allows me to refine and adapt your training in the most supportive way possible. If anything feels off or needs adjusting, please let me know! 📞 613-882-6760 📧 [email protected] 📸 Instagram: __innergoddess & @levitate Talk soon, Val 💛