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One Page Routine

Knee Ability Zero - Full Rotuine

Knee Ability Zero

Backward Walking - Walk backwards for 5 minutes

Wall Tibialis Raise - 20 Reps

Wall Calf Raise - Up to 20 Reps

Bent Leg Calf Raise - Up to 20 Reps

Reverse Step Up - 2 Sets, up to 20 Reps Per Side

ATG Split Squat - 3 sets, up to 10 reps per side

Elephant Walk - Up to 20 Reps Per Side

L-Sit Progression - Up to 20 Reps or 20 Seconds

Active Couch Stretch - Up to 45 Seconds Per Side

Piriformis Push-up - 20 Reps Per Side

Standing Pancake Pulse - 20 Reps

<audio id="alarm-sound">    <source src="https://www.soundjay.com/button/sounds/beep-07.mp3" type="audio/mp3"></audio><script>    (function() {        const countdownElement = document.getElementById('timer');        const alarmSound = document.getElementById('alarm-sound');        const playPauseButton = document.getElementById('play-pause-button');        const timeSlider = document.getElementById('time-slider');        let time = 300; // 5 minutes in seconds        let timerInterval = null;        function updateTimer() {            const minutes = Math.floor(time / 60);            const seconds = time % 60;            countdownElement.textContent =                 `${minutes.toString().padStart(2, '0')}:${seconds.toString().padStart(2, '0')}`;            if (time > 0) {                time--;                timeSlider.value = time;            } else {                clearInterval(timerInterval);                countdownElement.textContent = "Time's up!";                alarmSound.play();                flashColors();            }        }        function togglePlayPause() {            if (timerInterval) {                clearInterval(timerInterval);                timerInterval = null;                playPauseButton.textContent = 'Play';            } else {                timerInterval = setInterval(updateTimer, 1000);                playPauseButton.textContent = 'Pause';            }        }        function restartTimer() {            clearInterval(timerInterval);            time = 300;            timeSlider.value = time;            countdownElement.style.backgroundColor = '#333';            countdownElement.style.color = '#f0f0f0';            updateTimer();            timerInterval = null;            playPauseButton.textContent = 'Play';        }        function flashColors() {            let flashCount = 0;            const flashInterval = setInterval(() => {                countdownElement.style.backgroundColor =                     flashCount % 2 === 0 ? '#ff0000' : '#333';                countdownElement.style.color =                     flashCount % 2 === 0 ? '#fff' : '#f0f0f0';                flashCount++;                if (flashCount > 10) clearInterval(flashInterval);            }, 500);        }        timeSlider.addEventListener('input', function() {            time = parseInt(this.value);            updateTimer();        });        playPauseButton.addEventListener('click', togglePlayPause);        document.getElementById('restart-button').addEventListener('click', restartTimer);        // Initialize the display        updateTimer();    })();</script>

<audio id="alarm-sound">
    <source src="https://www.soundjay.com/button/sounds/beep-07.mp3" type="audio/mp3">
</audio>
<script>
    (function() {
        const countdownElement = document.getElementById('timer');
        const alarmSound = document.getElementById('alarm-sound');
        const playPauseButton = document.getElementById('play-pause-button');
        const timeSlider = document.getElementById('time-slider');
        let time = 300; // 5 minutes in seconds
        let timerInterval = null;

        function updateTimer() {
            const minutes = Math.floor(time / 60);
            const seconds = time % 60;
            countdownElement.textContent = 
                `${minutes.toString().padStart(2, '0')}:${seconds.toString().padStart(2, '0')}`;

            if (time > 0) {
                time--;
                timeSlider.value = time;
            } else {
                clearInterval(timerInterval);
                countdownElement.textContent = "Time's up!";
                alarmSound.play();
                flashColors();
            }
        }

        function togglePlayPause() {
            if (timerInterval) {
                clearInterval(timerInterval);
                timerInterval = null;
                playPauseButton.textContent = 'Play';
            } else {
                timerInterval = setInterval(updateTimer, 1000);
                playPauseButton.textContent = 'Pause';
            }
        }

        function restartTimer() {
            clearInterval(timerInterval);
            time = 300;
            timeSlider.value = time;
            countdownElement.style.backgroundColor = '#333';
            countdownElement.style.color = '#f0f0f0';
            updateTimer();
            timerInterval = null;
            playPauseButton.textContent = 'Play';
        }

        function flashColors() {
            let flashCount = 0;
            const flashInterval = setInterval(() => {
                countdownElement.style.backgroundColor = 
                    flashCount % 2 === 0 ? '#ff0000' : '#333';
                countdownElement.style.color = 
                    flashCount % 2 === 0 ? '#fff' : '#f0f0f0';
                flashCount++;
                if (flashCount > 10) clearInterval(flashInterval);
            }, 500);
        }

        timeSlider.addEventListener('input', function() {
            time = parseInt(this.value);
            updateTimer();
        });

        playPauseButton.addEventListener('click', togglePlayPause);
        document.getElementById('restart-button').addEventListener('click', restartTimer);

        // Initialize the display
        updateTimer();
    })();
</script>

<div class="simple-box-wrapper"><div class="simple-box"><div class="column"><h3>Description</h3><hr><p>Zero weights or equipment needed. Zero need to work through pain. Zero special abilities needed to start.</p><p>The same routine needs to be performed 3 times per week</p></div></div></div>