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WeekFrequencyYour WorkoutsYour SetsProtocolNotes
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1-23x/week (non-consecutive)Week 1:

Your Day 1:

Your Day 2:

Your Day 3:



Week 2:

Your Day 1:

Your Day 2:

Your Day 3:		Week 1:

Your Day 1:

Your Day 2:

Your Day 3:



Week 2:

Your Day 1:

Your Day 2:

Your Day 3:		1. Warm-up sway: 2 min @ 8 Hz

2. Quarter squat: 15 s x 3 @ 12 Hz

3. Seated calf pump: 20 s x 2

4. Cool-down massage: 90 s @ 8 Hz		Focus on proper form and listening to your body.

Start with shorter holds and fewer sets to ease in.
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3-43x/week (non-consecutive)Week 3:

Your Day 1:

Your Day 2:

Your Day 3:



Week 4:

Your Day 1:

Your Day 2:

Your Day 3:"		Week 3:

Your Day 1:

Your Day 2:

Your Day 3:



Week 4:

Your Day 1:

Your Day 2:

Your Day 3:"		1. Warm-up sway: 2 min @ 8 Hz

2. Quarter squat: 15 s x 5 @ 12 Hz

3. Seated calf pump: 20 s x 3

4. Cool-down massage: 90 s @ 8 Hz		Increase reps on the quarter squat and sets on the calf pump.

Add the static lunge only if you feel no pain.
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5-63x/week (non-consecutive)Week 5:

Your Day 1:

Your Day 2:

Your Day 3:



Week 6:

Your Day 1:

Your Day 2:

Your Day 3:"		Week 5:

Your Day 1:

Your Day 2:

Your Day 3:



Week 6:

Your Day 1:

Your Day 2:

Your Day 3:"		1. Warm-up sway: 2 min @ 8 Hz

2. Quarter squat: 20 s x 5 @ 12 Hz

3. Seated calf pump: 25 s x 3

4. Static lunge: 10 s x 2/leg

5. Cool-down massage: 90 s @ 8 Hz		Increase hold times and gradually introduce the static lunge.

Your total session time will increase.
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7-83-4x/week (non-consecutive)Week 7:

Your Day 1:

Your Day 2:

Your Day 3:



Week 8:

Your Day 1:

Your Day 2:

Your Day 3:"		Week 7:

Your Day 1:

Your Day 2:

Your Day 3:



Week 8:

Your Day 1:

Your Day 2:

Your Day 3:"		1. Warm-up sway: 2 min @ 8 Hz

2. Quarter squat: 20 s x 5 @ 15 Hz

3. Seated calf pump: 30 s x 3

4. Static lunge: 10 s x 4/leg<br>5. Cool-down massage: 90 s @ 8 Hz		This is the peak of the routine.

You can add a fourth session if your joints feel good 24 hours after a workout.
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