activation – knee rehab/health

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7 step prep for knee rehab/health

Rub and Scrub Pelvis
time 60s each side
Rest 0
Set Time Rest
1 60s each side h:m:s 0 (h:m:s)
Rub and Scrub Knee
reps 30s each leg
Rest 0
Set Reps Rest
1 30s each leg 0 (h:m:s)
Rub and Scrub Ankle
reps 60s ea leg
Rest 0
Set Reps Rest
1 60s ea leg 0 (h:m:s)
ULT
Standing iso knee drive
reps 5 ea side
intensity 4
Hold 3-5 sec
Rest 0
Set Reps Intensity Hold Rest
1 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
2 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
3 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
ULT
Runners lunge to split hinge
reps 10
intensity 4
Tempo controlled
Rest 0
Set Reps Intensity Tempo Rest
1 10 4 RPE Controlled 0 (h:m:s)
2 10 4 RPE Controlled 0 (h:m:s)
LMT LAR
T-Squat Swings
reps 10 ea side
intensity 4
Tempo controlled
Rest 0
Set Reps Intensity Tempo Rest
1 10 ea side 4 RPE Controlled 0 (h:m:s)
2 10 ea side 4 RPE Controlled 0 (h:m:s)
UMT
Side Squat with Shoulder and Bum Wall Touch
reps 5 ea side
intensity 4
Hold 3-5 sec
Rest 0
Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.
Set Reps Intensity Hold Rest
1 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
2 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
3 5 ea side 4 RPE 3-5 sec h:m:s 0 (h:m:s)
LLT
Mini Band Lateral Ward Quick Release
reps 5 ea side
intensity 4
Tempo fast
Rest
Set Reps Intensity Tempo Rest
1 5 ea side 4 RPE Fast (h:m:s)
2 5 ea side 4 RPE Fast (h:m:s)
3 5 ea side 4 RPE Fast (h:m:s)
ULT
SL Balance Assisted Tight Rope Eyes Closed
reps 3 ea side
intensity 3-4
Hold 5sec
Rest 0
Set Reps Intensity Hold Rest
1 3 ea side 3-4 RPE 5sec h:m:s 0 (h:m:s)
2 3 ea side 3-4 RPE 5sec h:m:s 0 (h:m:s)