Walk through today's exercises in order with a rep counter and a rest timer between sets — tap once per rep as you go instead of typing numbers afterward. Use the forms below the launcher if you'd rather log or backfill a set by hand.
Progression here is guided by no next-day knee reaction — not a fixed calendar. Increase duration or effort only after a session produces no reaction the following day. Mild stiffness: hold at the current level. A reaction: back off and reduce duration or intensity for the next session(s).
| Date | Type | Minutes | Knee |
|---|