Now that you’ve been doing the beginner program for a couple of weeks, you can move on to some intermediate exercises to help strengthen the knee. This exercise program, similar to the beginner program will consist of 4 intermediate exercises. First lets begin with the Bulgarian Squat:
Using a short bench, position your left foot on the top. Slowly lower you body keeping your back straight until your right leg is at a 90 degree angle. Make sure to do 2 reps of 15 with each leg! Rest 30 seconds to one minute between sets.
Next up- Traditional Squat:
Hold your arms out straight in front of you and space your feet shoulder width apart. Slowly lower both legs to a 90 degree angle. Make sure to keep your back straight! Do 2 reps of 15; rest 30 seconds to 1 minute between sets.
Halfway there! Next on the list are Lunges!
Next, the Single Leg Bridge:
Lay on your back with your knees up and feet on the floor. Bring your right knee up to your chest and hold. Lift your pelvis up and hold the position. Repeat 2 sets of 15.
And finish up with the Plank:
Hold the plank position for 1 minute. Repeat 3 times.