Monique Strydom Biokineticist

Practice no: 1070045 HPCSA no: BK0037508

Address: Elizabeth Avenue, Witbank, 1034
Phone: 076 633 650
Email: bio.witbank@gmail.com

Strengthening Program: Knee Phase 1 (2-3x per week)

Warm up

Description Demonstration Description

50-60% Heart Rate Max

Stationary Bike
5 Minutes

Strength

Repetitions: 15 Reps of each variation

on each leg

Sets: 3 Sets

Frequency: 3x per week

3 Way Quad Sets Sit upright with leg straight. Push the
knee down to activate the upper thigh
muscles. Pull the toes towards you and
lift the leg without using the back and
arm muscles.

1. Toes facing upwards. 2. Toes turned

outwards. 3. Toes turned inwards

Repetitions: 15 Reps on each leg of

each variation

Sets: 3 Sets

Frequency: 3x per week

Lay on your side, bent the knees back

Clamshells with leg abductions – loop about 90 degrees so that the glutes
around ankles and ankles are in line. Keep the ankles
on top of each other and lift the knee
up towards the roof pressing down the
opposite knee. Once the 15 reps of
clamshells are done, straighten the top
leg and lift the leg up towards the roof
while the foot is flexed. Only once
clamshells and abductions are done
move over to the other side

Repetitions: 15 Reps

Sets: 3 Sets

Glute bridges + adduction squeeze Frequency: 3x per week

Lay flat on your back, bent your knees.

Push your lower back down into the
floor until you feel your glutes lifting.
Start rolling the hips upwards, squeeze
 the glutes and press the heels down
into floor.

Repetitions: 15 Reps

Copenhagen Sets: 3 Sets

Frequency: 3x per week

Repetitions: 15 Reps on each side

Swiss ball Hamstring curls (glute stays
Sets: 3 Sets
up)

Frequency: 3x per week

Repetitions: 15 Reps on each leg

Sets: 3 Sets

Frequency: 3x per week

Terminal Knee Extension
Stand upright and put the resistance
band around the knee. Step back to
tension up the band. Bent the knee
and straighten (pull back) ensure to
move in full range slow and controlled

Repetitions: 15 Reps on each leg hold

each rep for 3 seconds

Sets: 3 Sets
Lun3 way lunges (Squat, forward
lunge, squat, back lunge) Frequency: 3x per week

Only move through half range on

lunge. Ensure the knee does not pass
over the toes.

Repetitions: Hold for 15 seconds on

each leg

Sets: 5 Sets
Isometric calf holds on cable machine
Frequency: 3x per week

Hold the calf raise for 15 seconds

Repetitions: 15 Reps

Single leg step ups (big box heel tap) Sets: 3 Sets

Frequency: 3x per week

 Repetitions: 45 seconds
Wall sits 15-45 degree with small ball
Sets: 3 Sets
between legs and squeeze
Frequency: 3x per week

Repetitions: 45 seconds
Foam pad single leg balance open
Sets: 3 Sets
eyes
Frequency: 3x per week

If you any further questions, please feel free to give me a call, I am happy to assist:
Monique Strydom Biokineticist
076 633 6503