Are you ready to return to your regular workouts and focus on your lower body workouts? Congratulations on reaching this stage of your knee rehabilitation! The exercises ahead will be familiar, bringing you closer to your regular gym routine. Get ready to sweat a bit and push yourself.

Tools needed: STEP (or similar/bottom of stair), dumbbells (5-10lbs), stability ball, chair

1 x 40sec

Step ups forward with or without weight (alternating)
Side step-ups left
Side step-ups right
Lunge lateral with or without weight (alternating)
Lunge forward with or without weight (alternating)
Squat with weight goblet
Bridge on or off stability ball
Hamstring curl on stability ball
Seated single leg sit to stand staggered with injured knee behind
Seated single leg sit to stand staggered with good leg behind