Name: Playbook - YOGOSKENZ . - Knee Rehab Week 3
Uploaded: 2024-02-23T05:28:35.339Z
Duration: 30 min
Description: Knee Rehab Week 3

Love getting into these and having something to build on! Healing up slow but getting stronger!!!!

Carmen

Anna

This week we will intensify some of the exercises and add a few new ones. You don’t anything new though. 

Repeat this workout (besides the warm up) once more so you do it 2x total, IF your knees feel up to it. If not, once is good!

Do this 3-4x a week, or once every day if your knees are feeling strong! (Be sure to give yourself a rest day though).

I want your warm up to last a little longer and have some resistance that will challenge you. 

If you don’t have a bike, use fast walking to warm up, maybe even some high knees (non-impact tho).

Bike warm up

BBBarely tapping your butt this time to keep everything engaged!
15-20 reps

Bench squats

Letting gravity help us get full extended position with our knees but also lots of glute activation here!

Straight leg bench lifts

Slow and careful. Form is everything. 
10 each leg

Lunges

Dead lifts w/Bands

Glute Bridge lifts

Iso Glute lifts (laying on stomach)

Leg extensions w/Ankle Weight

Kick backs

Do this for 1-3 minutes!
If you don’t have stairs, do some slow, moderate-height step-ups to mimic stairs!

Skipping Stairs

Post-stretches: 
Standing quad stretch 
Chair pose to forward fold 
Low lunge 

Do each one for at least 30 sec each, 1min each would be best. On those that have 2 sides, be sure to do both sides!

Post-Stretch

Knee Rehab Week 3

Marissa

Sima

Just missed having more videos on the strengthening of the muscles that support the knee after this first phase.

Camila

Knee Rehab; First Days

This was amazing. It was uncomfortable on my injured knee, but not painful. Afterwards, I realized how much I wasn't keeping good ranger of motion prior to the workout. I could definitely feel that knee loosen up a lot as far as flexibility goes. Really helped. Looking forward to the rest of these and getting back on track.

Natasha

My knees were bothered by the glute bridges, any tips?

Asia

Knee Rehab Week 1

Challenging. Can definitely feel my strength increasing with each session.

Freyja

Conor

These workouts are so awesome. I am learning so much about my knees. Thank you 🙏🏽

Knee Rehab Week 2

Jena

Perfect for my recovery. I look forward to getting stronger again!

I love these knee stability tutorials. Thank you 😊

Knee Rehab Week 4

Omg I cannot believe you talked me into that 😂

Ashley

❄️ ICE BATH (Lower Body) 🥶

Your ohm was so intimidating in a good way. I've never really done on ohm but I'm excited to keep practicing it. Thank you♥️

Lindsey

I really enjoyed doing this for the first time. I have hip pain, and I'm enjoying learning about healing not just through medication, but through stretching and mental awareness. Thank you!

Sara

I loved this! I'm excited to keep doing this while I am healing from my knee injury! Your content is fantastic! ❤️

Klurisa

Meditation; Healing physical pain

Added this at the end of my day (on WOYO week 5 day 2) My hips have been feeling especially tight and this was perfect to do just before bed.

Love the restorative/recovery  stretches! 👏

I started having Charlie horse like pain in my sciatic yesterday and was worried I would have to cancel work the next two days as I stand a lot. This has helped so much! Thank you. It was actually the first video I’ve done and I loved it.

Stretching; Tight Hip Flexors, Psoas, Groin

My body is on 🔥! That was a killer workout!!

Amanda

I just started doing this 3 times per week to build strength after a hip and shoulder injury. I love how she walks us through form because I’ve learned (by injuries) how important it is. This is the perfect routine for me to get back to heavy lifting with proper form and no more injuries!

Nicole

💪🏽 No-impact Strength (full body)

Love it!! Great way to start the workout week! 🥵

Knee Rehab Week 3

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