Module 2
Exercise Programme
1. Bench bridge (two-legged)
3 sets of 12 reps (60 secs rest between sets)
You can make the exercise harder by gradually increasing the speed or by adding weights (e.g. a plate at the gym or a large bag of rice at home on top of your hips)
2. Bodyweight squat
3 sets of 12 reps (60 secs rest between sets)
You can make the exercise harder by gradually increasing the depth or by adding weights (e.g. holding a plate at the gym or a large bag of rice at home)
3. Small step-up
3 sets of 12 reps (60 secs rest between sets)
You can make the exercise harder by gradually increasing the number of step-ups or by adding weights (e.g. holding a plate at the gym or a large bag of rice at home)
When to progress to the Phase 4 Exercise Programme
You should try to complete these exercises 5 out of 7 days per week. They will strengthen key muscles which can help with knee cap pain. Once you are able to complete each exercise comfortably for the required number of sets and reps then progress to the next module.