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You must start with Phase One: Heal the knee first!! These routines are designed specifically for those with meniscus tears and knee injuries . You can go at your own pace. Videos, coaching and PDF's are available. You may pick between 7 different routines. 1. Stretching Sitting and Standing 2. Inner and outer Massage/with trigger point therapy 3. Standing isometric holds 4. Chair lymphatic drainage & Cardio 5. Bed and Floor isometric holds 6. Cardio - Low intensity ***7. Strengthening Routine - Only perform this routine after your knees has 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)