4-Day Circuit Superset Program
Knee Recovery | Hip Flexor & Adductor Strength | Groin Mobility | Core Engagement Planet Fitness Compatible | Dumbbells,
Machines & Bodyweight | 36yo Male 180 lbs
Safety Rules — Read Before Every Workout
• Stop immediately if you feel sharp, sudden, or worsening knee pain
• Avoid pivoting, cutting, or twisting on the injured leg
• No deep knee flexion beyond pain-free range
• Wear a compression sleeve during all workouts
• Ice knee 15–20 min after every session
How to Use This Program
Circuit Format All 6 exercises back to back, 20 sec rest between each exercise
Rest Between Rounds 90 seconds after completing all 6 exercises
Rounds Per Session 3 rounds — each round ~7 min | Total circuit ~22 min
Session Total 3 min mobility + 22 min circuit + 5 min stretch = ~30 min
Tempo 3 sec down | 1 sec pause | 2 sec up on all lifts
Round Progression Round 1: focus on bracing | Round 2: add 1-sec pause at hardest point | Round 3: slow negative by 1 extra sec
Core Engagement & Focus Key
RED — Anti-Rotation Resisting twisting — obliques, deep core
BLUE — Anti-Extension Resisting lower back arch — transverse abdominis
GREEN — Hip & Glute Core stabilizes while hips generate force
YELLOW — Flexion Active core shortening — hip flexors, abs
PURPLE — Hip Flexor/Adductor Direct hip flexor or adductor strength/mobility focus
Weekly Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Rest
Day 1 Day 2 Day 3 Day 4
(light bike (light bike Rest
30 min 30 min 30 min 30 min
optional) optional)
Daily Inflammation Reduction Protocol (every day)
• Ice: 15–20 min on knee after any activity
• Elevation: Prop leg above heart level 20–30 min daily
• Compression: Wear sleeve during all workouts
• Morning heel slides: 2x15 — slide heel toward glute to pain-free point, hold 5 sec
• Avoid: prolonged sitting with knee bent, long standing without movement breaks
Day 1 — Monday
Pre-workout Heel Slides (10 reps, 5 sec hold) + Kneeling Hip Flexor Stretch with Overhead Reach (60 sec/side) + Cat-Cow (10 reps)
Post-workout Ice 15–20 min + Deep Lunge Stretch good leg fwd (60 sec/side) + Lying Hamstring Stretch (45 sec/side)
Optional Cardio 15–20 min stationary bike (seat high, low resistance)
# Exercise Reps Weight Focus
Half-Kneeling DB Windmill (good knee
1 5/side 15–20 lbs Hip Flexor Stretch + Thoracic Rotation + Anti-Rotation
down)
Dumbbell Bench Press (pause at
2 10 35–40 lbs/hand Anti-Extension — brace through entire press
bottom)
3 Pull-Ups (dead hang to chin over bar) Max 6–10 BW/assisted Anti-Extension — hollow body throughout
TKE — Cable Machine (slow, hold 2
4 12/side 10–15 lbs Core stabilizes pelvis during knee extension
sec)
Cable Hip Extension (ankle cuff, low
5 12/side 15–20 lbs Hip & Glute Driven — zero knee stress
pulley)
6 Dead Bug 6/side Bodyweight Anti-Extension — lower back stays flat
Circuit: Complete exercises 1–6 back to back, 20 sec rest between each. Rest 90 sec, then repeat for 3 rounds total (~22 min).
Day 2 — Tuesday
Pre-workout Heel Slides (10 reps) + Adductor Rockback (10 reps/side) + 90/90 Hip Stretch (45 sec/side)
Post-workout Ice 15–20 min + Deep Lunge Stretch good leg fwd (60 sec/side) + Seated Butterfly Groin Stretch (60 sec)
Optional Cardio 15–20 min stationary bike (seat high, low resistance)
# Exercise Reps Weight Focus
1 Wall Slide Squat (pain-free depth only) 10 Bodyweight Hip & Glute Driven — braced neutral spine
2 Barbell / Smith Machine Bent-Over Row 10 65–75 lbs Anti-Extension — isometric core hold entire set
Copenhagen Plank — Modified (knee 20–30
3 Bodyweight Adductor Strength — most effective available
on bench) sec/side
4 Dumbbell Glute Bridge (DB on hips) 12 25–35 lbs Hip & Glute Driven — core locks pelvis level
Hip Abduction Machine (slow, 2-sec
5 15 40–50 lbs Hip & Glute Driven — prevents knee caving
hold)
Hip Adduction Machine (3-sec end
6 12 30–40 lbs Adductor Strength + Length — inner hip
range hold)
Circuit: Complete exercises 1–6 back to back, 20 sec rest between each. Rest 90 sec, then repeat for 3 rounds total (~22 min).
Day 3 — Thursday
Pre-workout Heel Slides (10 reps) + Kneeling Hip Flexor Stretch with Overhead Reach (60 sec/side) + Thread the Needle (8 reps/side)
Post-workout Ice 15–20 min + Deep Lunge Stretch good leg fwd (60 sec/side) + Lying Hamstring Stretch (45 sec/side)
Optional Cardio 15–20 min upper body ergometer (avoids knee entirely)
# Exercise Reps Weight Focus
Dumbbell Windmill (standing, DB
1 5/side 15–20 lbs Anti-Rotation — obliques, hamstrings, hips
overhead)
Dumbbell Incline Press (deep stretch at
2 10 30–35 lbs/hand Anti-Extension — brace prevents rib flare
bottom)
Dumbbell Single-Leg RDL (hold rack for
3 8/side 20–25 lbs/hand Anti-Rotation — core fights hip drop
balance)
Half-Kneeling Cable Hip Flexor Pull
4 12/side 10–15 lbs Direct Hip Flexor Strength — slow controlled
(good knee down)
Cable Hip Abduction (ankle cuff,
5 12/side 10–15 lbs Hip & Glute Driven — outer hip activation
standing)
Roman Chair Back Extension (hip hinge
6 12 Bodyweight Hip & Glute Driven — squeeze glute at top
focus)
Circuit: Complete exercises 1–6 back to back, 20 sec rest between each. Rest 90 sec, then repeat for 3 rounds total (~22 min).
Day 4 — Saturday
Pre-workout Heel Slides (10 reps) + Adductor Rockback (10 reps/side) + Cable Hip Circles (10 fwd/10 back each leg)
Post-workout Ice 15–20 min + Deep Lunge Stretch good leg fwd (60 sec/side) + Seated Butterfly Groin Stretch (60 sec)
Optional Cardio 15–20 min stationary bike (seat high, low resistance)
# Exercise Reps Weight Focus
Dumbbell Half Get-Up (lying to seated
1 4/side 15–20 lbs Full Core — rotation, extension & hip stability
only)
Dumbbell Push Press (one DB each
2 8/side 25–30 lbs/hand Anti-Extension — brace absorbs overhead load
hand)
Smith Machine Bent-Over Row (dead
3 10 65–75 lbs Anti-Extension — isometric brace each pull
stop each rep)
Slider / Towel Adductor Slide (good leg
4 8/side Bodyweight Eccentric Adductor Strength + Length
slides out)
Cable Pallof Press (half-kneeling, good
5 10/side 15–20 lbs Anti-Rotation — hip flexor & core stability
knee down)
6 Hanging Knee Raise — Captain's Chair 8–10 Bodyweight Hip Flexor Strength + Lower Abs + Grip
Circuit: Complete exercises 1–6 back to back, 20 sec rest between each. Rest 90 sec, then repeat for 3 rounds total (~22 min).
New Exercise How-To Guide
NEW — Hip Flexor & Adductor Exercises
Kneeling Hip Flexor Kneel on good knee, step other foot forward into lunge. Drive hips forward until you feel a stretch in the
Stretch with Overhead front of the kneeling hip. Reach both arms overhead and lean slightly away from the kneeling side. Hold
Reach 60 sec. This lengthens the hip flexor through two planes simultaneously.
Adductor Rockback Start on all fours, extend one leg straight out to the side with foot flat. Slowly rock hips back toward your
heel — feel the groin stretch deepen. Hold 2 sec at end range, return, repeat 10 times each side. Keep
back flat — don't let the spine round.
Copenhagen Plank — Place your top knee (not ankle) on a bench or chair. Support yourself on your forearm, bottom leg
Modified hanging free. Hold a side plank — the adductor of the top leg is doing the work. Start with 20 sec, build
to 45 sec. This is the single most effective adductor strengthening exercise available without a
specialized machine.
Half-Kneeling DB Windmill Kneel on good knee, press DB overhead with the opposite arm. Push hips to the side and hinge down,
(good knee down) sliding the free hand toward the floor. Eyes stay on the DB throughout. This combines hip flexor stretch
with thoracic rotation — two goals in one movement.
Half-Kneeling Cable Hip Kneel on good knee facing away from cable machine. Attach ankle cuff to the kneeling leg. Drive that
Flexor Pull knee forward and up toward your chest against cable resistance. Hold 1 sec at top, lower slowly over 3
sec. This is direct, loaded hip flexor strengthening.
Slider / Towel Adductor Stand with both feet on a smooth floor, place a small towel under the good foot. Slowly slide the good
Slide leg out to the side while the other leg bears your weight. Feel the adductor of the sliding leg lengthening
eccentrically. Slide out as far as comfortable, use a wall or rack to return. Most effective adductor
mobility exercise in the program.
Deep Lunge Stretch Step good leg forward into a deep lunge, back knee on floor. Drive hips forward and down — feel the
(post-workout, every day) stretch in the rear hip flexor. Add a slight side lean away from the back leg for a deeper stretch. Hold 60
sec each side. Do this after every session without exception.
Seated Butterfly Groin Sit on floor, bring soles of feet together, let knees fall out to the sides. Gently press knees toward floor
Stretch with elbows. Hold 60 sec. For deeper stretch, hinge forward at the hip keeping back flat. Do after Day 2
and Day 4.
Standard Exercise Reference
TKE — Cable Machine Anchor cable low, loop cuff around back of knee. Stand facing away, slowly straighten knee fully and
hold 2 sec. Most important exercise for restoring knee extension after injury.
Cable Hip Extension Ankle cuff on low pulley. Stand facing machine, slight forward lean. Drive leg straight back, squeeze
glute at top, hold 1 sec. Zero knee stress.
Wall Slide Squat Back flat on wall, feet out in front. Slide down only as far as zero pain allows — even 10–15 degrees is
productive. Add 5 degrees of depth each week as tolerated.
Heel Slide + SLR Combo Slide heel toward glute to comfortable end range, hold 5 sec, slide back, then lift straight leg 12 inches.
That is one rep.
Dumbbell Windmill Hold DB overhead in one hand, angle feet 45 degrees, push hips to the side and hinge down sliding the
free hand along the front leg. Eyes on the DB the entire time.
Roman Chair Back Hinge at the hip, not the spine. Squeeze glutes hard at the top and hold 1 sec. Neutral spine throughout
Extension — no hyperextension.
Dumbbell Half Get-Up Lie on back with DB pressed to ceiling. Use free arm to prop to seated — stop there. Do not progress to
standing until medically cleared.
Hanging Knee Raise Dead hang grip, brace core before lifting. Raise knees to chest slowly, pause 1 sec, lower over 3 sec.
No swinging. Use Captain's Chair at Planet Fitness.
Pull-Up Scaling Use the assisted pull-up machine at Planet Fitness if needed. Prioritize full dead-hang range over partial
reps at any assistance level.
Smith Machine Rows Set bar at mid-shin height. Hinge at hip, flat back, pull bar to lower chest. Dead stop each rep — return
bar fully before next pull.
Cable Hip Abduction Ankle cuff on low pulley, stand sideways to machine. Sweep leg out away from body slowly. Keep hips
square — don't lean to compensate.
Cable Hip Circles Ankle cuff on low pulley, stand sideways. Make slow controlled circles — 10 forward, 10 backward each
leg. Best hip joint warm-up in the program.
Hip Flexor & Adductor Weekly Focus
Day Hip Flexor Work Adductor Work
Monday Half-Kneeling Windmill + Kneeling Stretch (pre) + Deep Lunge (post)
—
Tuesday Deep Lunge (post) Adductor Rockback (pre) + Copenhagen Plank + Adduction Machine + Butte
Thursday Half-Kneeling Cable Pull + Kneeling Stretch (pre) + Deep Lunge (post)
Cable Hip Abduction (balance work)
Saturday Hanging Knee Raise + Deep Lunge (post) Adductor Rockback (pre) + Towel Slide + Butterfly (post)
Machines to Avoid Until Cleared
Machine Reason
Leg Press (deep range) Too much knee flexion until diagnosed
Seated Leg Extension (heavy) Shear force on ACL — keep very light only if used
Smith Machine Squat (deep) Fixed bar path increases knee torque
Hack Squat Machine Deep knee flexion — too much stress on injured knee
Stair Climber / Stepmill Repeated deep knee flexion under load
Elliptical Rotational force through the knee joint
Knee ROM Weekly Progress Tracker
Flexion Full Extension? Swelling Pain
Week
(heel to glute) (yes/partial/no) (0–3) (0–10)
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Bring this tracker to your follow-up appointment — concrete data helps your doctor and PT adjust your program effectively.
Consult a physical therapist before beginning and update this program once MRI results are available. Equipment availability may vary by Planet Fitness
location — confirm machines at your local club before your first session.