Knee Rehab - Strength & Control
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Exercises (14)
1
Side planks on knees with hip abduction
10s hold × 5 reps × 3 sets
2
Side lunge in high kneel
10 reps × 3 sets
3
Hip aeroplane with assistance
5s hold × 8 reps · 5 sec hold at the bottom
4
Squat with weights
5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold
5
Shoulder IR 90/90
10 reps × 3 sets
6
Farmers walk
10m × 3 sets · 16–20kg
7
One arm farmers carry with trap stretch
30s hold × 3 reps
8
Copenhagen plank on knees
15s hold × 8 reps × 3 sets
9
Bird dog
10 reps × 3 sets per side
10
Band pull apart
15 reps × 3 sets
11
Bulgarian split squat
8 reps × 3 sets · 10kg
12
Dead bug
10 reps × 3 sets
13
Foam roll quads
1m hold × 2 sets per side
14
Wrist extension with band
15 reps × 3 sets
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Assign to patients
Derek Wongassigned
Mei Tan
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