Knee Rehab - Strength & Control
Imported from Exercises for Derek Wong
Exercises
1Side planks on knees with hip abduction10s hold × 5 reps × 3 setsRight
Side Lying Hip Abductions is a rehab exercise option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Side planks on knees with hip abduction. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Side planks on knees with hip abduction. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
2Side lunge in high kneel10 reps × 3 sets"squeeze glutes"Right
Assisted Static Side Lunge is a hip stability and hip strength option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Side lunge in high kneel. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Side lunge in high kneel. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
squeeze glutes
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
3Hip aeroplane with assistance5s hold × 8 reps · 5 sec hold at the bottom"hold on to something stable"Right
Hip Airplane is a glute strengthening and hip end range strengthening option focused on hip. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Hip aeroplane with assistance. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Hip aeroplane with assistance. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
hold on to something stable
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
4Squat with weights5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec holdBoth
Goblet Squat is a hip strength and knee strengthening option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Squat with weights. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Squat with weights. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
5Shoulder IR 90/9010 reps × 3 setsLeft
90 Degrees Internal Rotation is a shoulder strengthening option focused on shoulder. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Shoulder IR 90/90. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Shoulder IR 90/90. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
6Farmers walk10m × 3 sets · 16–20kg"remember to squeeze + depress shoulder blade"Both
Farmer’s Carry is a finger strengthening and lumbar stability option focused on shoulder, wrist, core. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Farmers walk. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Farmers walk. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
remember to squeeze + depress shoulder blade
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
7One arm farmers carry with trap stretch30s hold × 3 repseach side
Farmer’s Carry is a finger strengthening and lumbar stability option focused on shoulder, wrist, core. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for One arm farmers carry with trap stretch. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for One arm farmers carry with trap stretch. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
8Copenhagen plank on knees15s hold × 8 reps × 3 setsRight
Copenhagen Half Plank is a hip stability and knee stability option focused on back, hip, knee, shoulder, core. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Copenhagen plank on knees. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Copenhagen plank on knees. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
9Bird dog10 reps × 3 sets per side"keep hips level"each side
Bird Dog is a core stability and core strength option focused on back, hip, core. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Bird dog. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Bird dog. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
keep hips level
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
10Band pull apart15 reps × 3 sets"squeeze + depress shoulder blade"Both
Banded Pull Apart is a shoulder strengthening option focused on shoulder. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Band pull apart. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Band pull apart. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
squeeze + depress shoulder blade
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
11Bulgarian split squat8 reps × 3 sets · 10kgLeft
Bulgarian Split Squat is a rehab exercise option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Bulgarian split squat. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Bulgarian split squat. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
12Dead bug10 reps × 3 sets"press low back into the floor"Both
Dead Bug is a rehab exercise option focused on core. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Dead bug. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Dead bug. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
press low back into the floor
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
13Foam roll quads1m hold × 2 sets per sideeach side
Quads Foam Rolling is a mobility option focused on hip, knee. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Foam roll quads. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Foam roll quads. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
14Wrist extension with band15 reps × 3 setsRight
Banded Wrist Extension is a wrist strengthening option focused on wrist. Use the linked Rehab Hero source for the original demonstration and coaching details.
Setup
Set up in a stable, comfortable position for Wrist extension with band. Keep any needed support close before you start.
Move
Move slowly through the prescribed range for Wrist extension with band. Match the sets, reps, hold time, load, side, and rest shown in the plan.
Cue
Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.
Stop / modify
Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit. Pain limit: 4/10.
