profile picture
Nick Helton, DPTNick Helton, DPT
/Knee Rehab

Knee Rehab

with Nick Helton, DPT

WELCOME This six week program is designed to help you rehab your low back. The Low Back Rehab program was designed to help you improve your mobility, stiffness, and weak points through out your Low Back, Abs/Trunk, and Hips. ... more

Start 7-day free trial
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (12)

Week 1 • Day 1
4.75/5
1
35 min
Week 1 • Day 2
4.67/5
0
35 min
Week 1 • Day 3
5/5
0
35 min
Week 1 • Day 4
5/5
0
35 min
Week 2 • Day 1
5/5
0
40 min
+7 sessions more

Frequently Asked Questions

Why are there two sets in a circuit for the same exercise?
This is done when there is an exercise that has a unilateral or one sided focus. For example, a lunge is a one side focused movement. Perform the first set with the RIGHT side, and the second set with the LEFT side as descried at the top of the circuit information.
What does @ RPE ___ mean?
RPE means "Rating of Perceived Exertion." @ RPE 10 means maximal effort, no more reps could be performed before failure. @ RPE 9 is a near maximal effort where only one more rep can be performed before failure. @ RPE 8 is sub-maximal effort where only two more reps can be performed before failure. @ RPE 7 is sub-maximal effort where three more reps can be performed before failure. @ RPE 6 is sub-maximal effort where four more reps can be performed before failure. @ RPE 5 is sub-maximal effort where five more reps can be performed before failure.
Why use RPE?
RPE is the best tool for autoregulation. Autoregulation simply means you are able to control and adjust your workout intensity based on your performance and how you are feeling at that particular moment in time. You choose your weight to match the prescribed RPE challenge for a given exercise.
How do I use RehabRPE?
RehabRPE is simply RPE but based on TOLERANCE, instead of how many more reps you can do til failure. @ RPE 10 means you could not tolerate another rep. @ RPE 9 means you could tolerate one more rep. @ RPE 8 means you could tolerate two more reps. @ RPE 7 means you could tolerate three more reps. @ RPE 6 means you could tolerate four more reps. @ RPE 5 means you could tolerate five more reps. You can substitute in RehabRPE for RPE anywhere along the program, depending on your induvial tolerance to activity.
How do I increase the RPE for an exercise?
There are many ways to increase RPE - You could slow down the eccentric tempo, making it harder - You could add in a pause in the middle of the movement - You could increase the absolute weight - 95lbs-> 100lbs - You could add weight - hold a 10# dumbbell - You could add band resistance - You could do more reps
How do I decreased the RPE for an exercise?
There are many ways to decrease RPE - You could shorten the range of motion - You could decrease the absolute weight - 100lbs-> 95lbs - You could use a band to help assist (example: pull ups band around knees) - You could do less reps

Frequently Asked Questions

Why are there two sets in a circuit for the same exercise?
This is done when there is an exercise that has a unilateral or one sided focus. For example, a lunge is a one side focused movement. Perform the first set with the RIGHT side, and the second set with the LEFT side as descried at the top of the circuit information.
What does @ RPE ___ mean?
RPE means "Rating of Perceived Exertion." @ RPE 10 means maximal effort, no more reps could be performed before failure. @ RPE 9 is a near maximal effort where only one more rep can be performed before failure. @ RPE 8 is sub-maximal effort where only two more reps can be performed before failure. @ RPE 7 is sub-maximal effort where three more reps can be performed before failure. @ RPE 6 is sub-maximal effort where four more reps can be performed before failure. @ RPE 5 is sub-maximal effort where five more reps can be performed before failure.
Why use RPE?
RPE is the best tool for autoregulation. Autoregulation simply means you are able to control and adjust your workout intensity based on your performance and how you are feeling at that particular moment in time. You choose your weight to match the prescribed RPE challenge for a given exercise.
How do I use RehabRPE?
RehabRPE is simply RPE but based on TOLERANCE, instead of how many more reps you can do til failure. @ RPE 10 means you could not tolerate another rep. @ RPE 9 means you could tolerate one more rep. @ RPE 8 means you could tolerate two more reps. @ RPE 7 means you could tolerate three more reps. @ RPE 6 means you could tolerate four more reps. @ RPE 5 means you could tolerate five more reps. You can substitute in RehabRPE for RPE anywhere along the program, depending on your induvial tolerance to activity.
How do I increase the RPE for an exercise?
There are many ways to increase RPE - You could slow down the eccentric tempo, making it harder - You could add in a pause in the middle of the movement - You could increase the absolute weight - 95lbs-> 100lbs - You could add weight - hold a 10# dumbbell - You could add band resistance - You could do more reps
How do I decreased the RPE for an exercise?
There are many ways to decrease RPE - You could shorten the range of motion - You could decrease the absolute weight - 100lbs-> 95lbs - You could use a band to help assist (example: pull ups band around knees) - You could do less reps
Features that support your success
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
app screen with favoriting workouts
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
app screen with calendar and streaks
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

P
Peggy 2y ago
It is myself that needs to improve. The Rear Elevated foot split squats really hurt my knee. I only did 2 sets. I just started the app, so I am not sure I can give a thorough review.