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You must start with Phase One: Heal the knee first These routines are designed specifically for those with knee and hip osteoarthritis. You can go at your own pace. Videos, coaching and PDF's are available. You may pick between the different routines. Choose from 8 different routines 1. Stretching Sitting and Standing / trigger point therapy 2. Tubing and Ball 3. Standing & Balance 4. Chair lymphatic massage & Cardio 5. Bed and Floor 6. Cardio - Low and High intensity 7. Tennis ball, Coordination and Reflex Training ***8. Strengthening Routine - Only perform this routine after your knees have stopped hurting Note: After Phase One I suggest you get flexible with the stretching. Then pick and choose according to your fitness level. PS. Coaching one on one is available when needed. (This is an extra cost)