Derek Wong

23 shared sessions · 2 assigned routines · last logged last week

This week

0 / 4

8-week total

Avg pain trend

6.0 from 4.0

Weekly adherence

Week of	Sessions
2026-08-24	0 / 4
2026-08-17	4 / 4
2026-08-10	2 / 4
2026-08-03	4 / 4
2026-07-27	4 / 4
2026-07-20	1 / 4
2026-07-13	4 / 4
2026-07-06	4 / 4

Assigned routines

Knee Rehab - Medium

2x/week5 exercises

Knee Rehab - Strength & Control

2x/week14 exercises

Session log

Knee Rehab - Medium

Mon, Aug 17 · 0 min · 0/0 completed

Exercise	Prescribed	Actual	Side	Pain	Note

Knee Rehab - Medium

Mon, Aug 17 · 0 min · 0/0 completed

Exercise	Prescribed	Actual	Side	Pain	Note

Knee Rehab - Medium

Mon, Aug 17 · 0 min · 0/0 completed

Exercise	Prescribed	Actual	Side	Pain	Note

Knee Rehab - Medium

Mon, Aug 17 · 1h 53m · 5/5 completed

1 to review

“Felt ok, a bit stiff.”

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	6/10 at limit 4	TESTNOTE123
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	—	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 5 reps × 3 sets	Not recorded	—	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	—	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	—	—

Knee Rehab - Medium

Thu, Aug 13 · 24h 46m · 0/0 completed

Exercise	Prescribed	Actual	Side	Pain	Note

Knee Rehab - Medium

Mon, Aug 10 · 25 min · 5/5 completed

“Felt strong today.”

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—

Knee Rehab - Strength & Control

Sun, Aug 9 · 24 min · 14/14 completed

“Felt strong today.”

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	1/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	1/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	1/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	1/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	1/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	1/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	1/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	1/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	1/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—

Knee Rehab - Medium

Fri, Aug 7 · 22 min · 5/5 completed

“Felt strong today.”

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—

Knee Rehab - Strength & Control

Wed, Aug 5 · 27 min · 14/14 completed

“Felt strong today.”

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	1/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	1/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	1/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	1/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	1/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	1/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	1/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	1/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	1/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—

Knee Rehab - Medium

Mon, Aug 3 · 25 min · 5/5 completed

“Felt strong today.”

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	1/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	1/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	1/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	1/10	—

Knee Rehab - Strength & Control

Sun, Aug 2 · 24 min · 14/14 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	2/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	2/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	2/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	2/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	2/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	2/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	2/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	2/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	2/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—

Knee Rehab - Medium

Fri, Jul 31 · 25 min · 5/5 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	2/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	2/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—

Knee Rehab - Strength & Control

Wed, Jul 29 · 23 min · 14/14 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	2/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	2/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	2/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	2/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	2/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	2/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	2/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	2/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	2/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—

Knee Rehab - Medium

Mon, Jul 27 · 28 min · 5/5 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	2/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	2/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	2/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	2/10	—

Knee Rehab - Medium

Mon, Jul 20 · 28 min · 2/5 completed

5 to review

“Knee flared up badly — stopped early as instructed.”

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	6 reps × 3 sets · 20kg	Not recorded	6/10 at limit 4	Sharp pain, cut it short
TKE with band for single leg	10 reps × 3 sets	6 reps × 3 sets	Not recorded	6/10 at limit 4	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	skipped	Not recorded	—	—
Glute bridge with band	15 reps × 3 sets	skipped	Not recorded	—	—
Calf raises off a step	15 reps × 3 sets	skipped	Not recorded	—	—

Knee Rehab - Strength & Control

Sun, Jul 19 · 27 min · 14/14 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	3/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	3/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	3/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	3/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	3/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	3/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	3/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	3/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	3/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—

Knee Rehab - Medium

Fri, Jul 17 · 25 min · 5/5 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	3/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	3/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—

Knee Rehab - Strength & Control

Wed, Jul 15 · 23 min · 14/14 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	3/10	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	3/10	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	3/10	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	3/10	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	3/10	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	3/10	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	3/10	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	3/10	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	3/10	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—

Knee Rehab - Medium

Mon, Jul 13 · 28 min · 5/5 completed

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	3/10	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	3/10	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	3/10	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	3/10	—

Knee Rehab - Strength & Control

Sun, Jul 12 · 27 min · 14/14 completed

14 to review

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	4/10 at limit 4	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	4/10 at limit 4	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	4/10 at limit 4	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	4/10 at limit 4	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	4/10 at limit 4	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	4/10 at limit 4	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	4/10 at limit 4	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	4/10 at limit 4	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—

Knee Rehab - Medium

Fri, Jul 10 · 25 min · 5/5 completed

5 to review

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	4/10 at limit 4	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	4/10 at limit 4	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—

Knee Rehab - Strength & Control

Wed, Jul 8 · 23 min · 14/14 completed

14 to review

Exercise	Prescribed	Actual	Side	Pain	Note
Side planks on knees with hip abduction	10s hold × 5 reps × 3 sets	10s hold × 5 reps × 3 sets	Not recorded	4/10 at limit 4	—
Side lunge in high kneel	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Hip aeroplane with assistance	5s hold × 8 reps · 5 sec hold at the bottom	5s hold × 8 reps	Not recorded	4/10 at limit 4	—
Squat with weights	5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold	5 reps × 3 sets · 20kg	Not recorded	4/10 at limit 4	—
Shoulder IR 90/90	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Farmers walk	10m × 3 sets · 16–20kg	10m × 3 sets · 16kg	Not recorded	4/10 at limit 4	—
One arm farmers carry with trap stretch	30s hold × 3 reps	30s hold × 3 reps	Not recorded	4/10 at limit 4	—
Copenhagen plank on knees	15s hold × 8 reps × 3 sets	15s hold × 8 reps × 3 sets	Not recorded	4/10 at limit 4	—
Bird dog	10 reps × 3 sets per side	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Band pull apart	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—
Bulgarian split squat	8 reps × 3 sets · 10kg	8 reps × 3 sets · 10kg	Not recorded	4/10 at limit 4	—
Dead bug	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Foam roll quads	1m hold × 2 sets per side	1m hold × 2 sets	Not recorded	4/10 at limit 4	—
Wrist extension with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—

Knee Rehab - Medium

Mon, Jul 6 · 28 min · 5/5 completed

5 to review

Exercise	Prescribed	Actual	Side	Pain	Note
Single leg knee extension	10 reps × 3 sets · 20kg	10 reps × 3 sets · 20kg	Not recorded	4/10 at limit 4	—
TKE with band for single leg	10 reps × 3 sets	10 reps × 3 sets	Not recorded	4/10 at limit 4	—
Single leg wall sit hold	20s hold × 3–5 reps × 3 sets	20s hold × 3 sets	Not recorded	4/10 at limit 4	—
Glute bridge with band	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—
Calf raises off a step	15 reps × 3 sets	15 reps × 3 sets	Not recorded	4/10 at limit 4	—