Table 4.
Six-Week Knee-Focused Protocol
| Week |
Exercise |
Sets, No. |
Repetitions or Seconds, s |
| 1 | Isometric quadriceps setting | 3 | 10 |
| Knee extensions—standing | 3 | 10 | |
| Double-legged, one-quarter squats | 3 | 10 | |
| 2 | Isometric quadriceps setting | 3 | 15 |
| Double-legged, one-half squats | 3 | 15 | |
| Terminal knee extension w/ TheraBanda | 3 | 15 | |
| Double-legged, one-quarter squats | 3 | 30 s | |
| 3 | Double-legged, one-half squats | 3 | 10 |
| Single-legged, one-quarter squats | 3 | 10 | |
| Double-legged, one-quarter wall squats | 3 | 10 | |
| Terminal-knee extension w/ TheraBand | 3 | 10 (w/ stronger band) | |
| 4 | Single-legged, one-half squats | 3 | 10 |
| Forward, one-quarter lunges | 3 | 10 | |
| Lateral step-down (4-in [3.6-cm] step), No. | 3 | 10 | |
| Forward step-down (4-in [3.6-cm] step), No. | 3 | 10 | |
| Double-legged, one-half wall squats, s | 3 | 30 | |
| 5–6 | Double-legged wall squats (to max 90° knee flexion), s | 3 | 45–60 s |
| Lateral step-downs (6–10 in [5.6–9.6-cm] step) | 3 | 15 | |
| Forward step-downs (6–10 in [5.6–9.6-cm] step) | 3 | 15 | |
| Forward one-half full lunges (to maximum 90° of knee flexion) | 3 | 15 | |
| Single-legged one-half full squats (to maximum 90° of knee flexion) | 3 | 15 |
Abbreviation: w/, with.
a
TheraBand, Hygenic Corp, Akron, OH.