# Knee Rehab Routine

Routine to help heal Patella Tendonitis

## Routine

- 1 × 2-3min Foam Roll Left Leg
- 1 × 2-3min Foam Roll Right Leg
- 1 × 8-10min Exercise Bike
- 1 × 3-4min Floor Cycles
- 3 × 12-15 Glute Bridges - Extending At Top
- 3 × 12-15 Clams - Left Leg
- 3 × 12-15 Clams - Right Leg
- 3 × 18-20 Monster Walks
- 3 × 18-20 Lateral Steps - 10 One Way, 10 Other Way
- 3 × 12-15 Tke's - Left Leg
- 3 × 12-15 Tke's - Right Leg
- 1 × 60-120s Couch Stretch - Left Leg
- 1 × 60-120s Couch Stretch - Right Leg
- 1 × 60-120s Quad Stretch - Left Leg
- 1 × 60-120s Quad Stretch - Right Leg
- 1 × 60-120s Calf Stretch - Left Leg
- 1 × 60-120s Calf Stretch - Right Leg