Carol Costello

Knee rehab B
🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller Thoracic Rotation with Windmill x10/10
Quadruped Thoracic Rotations x10/10
Dynamic Half-Kneeling Quadriceps and Hip Flexor Stretch x10/10
1 Set

Block 2 – Primary Strength (Hinge Focus)
Dumbbell or Barbell Romanian Deadlift x10
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Health)
Dumbbell Floor Chest Press x10
Terminal Knee Extension x15/15
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain
Swiss Ball Hamstring Curl x12
Cable Pullover x10
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike Intervals 20s On / 40s Off x6

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip Controlled Articular Rotations x5/5
Hip Swings x10/10
TRX Scapular Pulls x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Poliquin Step-Up x10/10
TRX Row (Supinated Grip) x10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Knee Stability + Pull)
Low Step-Down x10/10
TRX Face Pull x12
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Knee Health
Long Arc Quad x15/15
Pallof Press x10/10
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Dumbbell Hammer Curl x12
Band Triceps Pressdown x15
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dynamic Figure-4 Stretch x10/10
TRX Scapular Pulls x10
Clamshells x10/10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered Hip Thrust x10/10
Cable Pullover x10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Seated Dumbbell Shoulder Press x10
Step-Up x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Glute
Romanian Deadlift x12
Low Plank Hold 30s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Rowing Machine Sprint 30s / Easy 60s x6

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Dynamic Chest Stretch x10
Quadruped Thoracic Rotations x10/10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Hinge Focus)
Trap Bar Deadlift x10
Deadbug x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Alternating Single Arm Dumbbell Floor Press x10/10
Half-Kneeling Single Arm Cable Pulldown x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain + Knee Health
Feet Elevated Glute Bridge x12
Banded Hamstring Curl x15
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Ski Erg Intervals 30s On / 30s Off x8

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Prone Angels x10
Dynamic Frog Stretch x10
Hip Controlled Articular Rotations x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Low Box Step-Up x10/10
Chest Supported Dumbbell Row x10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Knee Stability + Pull)
Poliquin Step-Up x10/10
TRX Row x10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Core + Knee Health
Long Arc Quad x15/15
Plank Shoulder Taps x20
30s or rest as needed – 3 Sets

Block 5 – Optional Gunshow
Incline Dumbbell Curl x12
Cable Rope Triceps Extension x12
30s or rest as needed – 2–3 Sets

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Scarecrows x10
Hip 90/90 Dynamic Transitions x5/5
Fire Hydrants x10/10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Barbell Hip Thrust x10 (Last Rep 20s Hold)
Half-Kneeling Single Arm Cable Pulldown with Rotation x10/10
30s or rest as needed – 3 Sets

Block 3 – Secondary Strength (Press + Knee Stability)
Dumbbell Shoulder Press x10
Reverse Step-Up x10/10
30s or rest as needed – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Staggered Glute Bridge x12/12
Side Plank x20s/20s
30s or rest as needed – 3 Sets

Block 5 – Optional Finisher
Air Bike 10 Calories
Rowing Machine 10 Calories
3–5 Rounds as tolerated