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Welcome to the

6 Week Knee Restoration & Strength Program

Created by Jason Dick in collaboration with Dr Robbie Simons

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Below you will see the breakdown of a weekly program with what to do, how many repetitions and an instructional video on how to perform each exercise with progressions/regressions depending on your starting ability and/or the resources you have available to you.

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I give you "at home" examples and also gym home examples of each exercise.

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When performed consistently week to week you should notice improvement in your range of motion and strength and confidence in your day to day movement.

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Don't forget to save or bookmark this page so you always have it ready for when you need it. You will also be emailed this webpage link and a PDF version of the program so keep a look out for that in your inbox (or junk mail).

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If you have any issues or questions please feel free to email me at jason@earntherightpt.com

Gym Program

How often: 3 times/week

How many: Complete 3 rounds of the following 5 exercises

Equipment you'll need or alternatives:

  • Walking Backwards - initially no equipment eventually pulling something you can add load to. This could be a sled in the gym or something you can construct yourself out of an old tyre or wood.

  • A bench, couch or chair

  • Something to use as a step

  • 1 or 2 poles (broom handles from Bunnings are great)

DONT FORGET to click the button below to download your printable PDF program

1

BACKWARDS WALKING

Begin each session with 5-10 minutes of Backwards Walking

Progressions:

  • Walking backwards on turned OFF treadmill

  • Loaded sled pull

  • Walking backwards up hill

2

ANTERIOR TIBIALIS RAISE

x 20 repetitions

Points to remember:

  1. Hips against wall.

  2. Pull toes and foot up off the ground.

  3. Keep heels on the ground.

3

REVERSE STEP UP x 10 each side

Points to remember:

  1. Start at 1 inch off the ground.

  2. Touch heel of one foot to ground in front.

  3. Keep load into standing leg heel.

4

SPLIT SQUAT 

x 10 each side

Points to remember:

  1. 1 foot forward, the other back.

  2. Upright torso

  3. Control down, push back up.

5

HIP BRIDGE 

x 15 repetitions

Points to remember:

  1. Hips & knees at 90 degrees

  2. Toes pulled back

  3. Pull through heels

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