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+# Knee Rehabilitation Program
+## Post-Meniscectomy + ACL-Deficient Knee
+
+> **Status:** Active program  
+> **Started:** _______________  
+> **Last updated:** _______________
+
+---
+
+## Table of Contents
+
+1. [Understanding Your Knee](#understanding-your-knee)
+2. [Core Training Principles](#core-training-principles)
+3. [Block 1: Foundation (Weeks 1-4)](#block-1-foundation-weeks-1-4)
+4. [Block 2: Strength Development (Weeks 5-10)](#block-2-strength-development-weeks-5-10)
+5. [Block 3: Performance/Movement (Weeks 11+)](#block-3-performancemovement-weeks-11)
+6. [Movement Culture / Ido Portal Style Work](#movement-culture--ido-portal-style-work)
+7. [Progression Guidelines](#progression-guidelines)
+8. [Weekly Schedule Templates](#weekly-schedule-templates)
+9. [Equipment List](#equipment-list)
+10. [Tracking & Notes](#tracking--notes)
+
+---
+
+## Understanding Your Knee
+
+### What's Causing the Sounds
+
+| Source | Mechanism |
+|--------|-----------|
+| **Altered joint mechanics** | Missing meniscal tissue = less cushioning, changed load distribution. Cartilage surfaces contact differently. |
+| **ACL deficiency** | Increased anterior tibial translation and rotational instability. Abnormal femur tracking on tibia. |
+| **Early degenerative changes** | Meniscectomy + ACL tear accelerates cartilage wear. Sounds reflect cartilage fibrillation. |
+| **Synovial fluid changes** | Gas bubbles (cavitation), potentially reduced viscosity. |
+| **Scar tissue/adhesions** | Post-surgical tissue snapping over bony prominences. |
+
+### Intermittent Swelling
+
+Lateral or medial swelling that comes and goes = **reactive synovitis**. Joint is intermittently inflamed from mechanical irritation. This is feedback that the knee is being stressed beyond current capacity.
+
+### Why This Program Works
+
+- **Quad strengthening (VMO focus)** — compensates for ACL instability
+- **Hamstring strengthening** — acts as dynamic ACL substitute, limits anterior tibial translation
+- **Hip abductor/external rotator work** — reduces valgus stress
+- **Proprioception training** — retrains neuromuscular control
+- **Movement variability** — builds resilient, adaptable tissue
+
+---
+
+## Core Training Principles
+
+### Loading Philosophy
+
+| Principle | Details |
+|-----------|---------|
+| **Tissue adaptation rates** | Tendons/cartilage: 12-24 weeks. Muscle: 4-8 weeks. Respect the slower tissues. |
+| **Progressive overload** | Small, consistent increases. Never rush. |
+| **Pain tolerance** | ≤3/10 during exercise is acceptable IF it resolves within 24h |
+| **Primary feedback signal** | Swelling. If it increases, reduce volume/intensity. |
+
+### ACL-Deficient Specific Rules
+
+```
+⚠️  AVOID: Open-chain knee extension in 0-45° range (max ACL strain zone)
+✓  PREFER: Closed-chain exercises (squats, lunges, step-ups)
+✓  CRITICAL: Train hamstring co-contraction deliberately
+```
+
+### Tempo Notation
+
+Format: **eccentric-pause-concentric** (in seconds)
+
+- `3-1-2` = 3 sec lowering, 1 sec pause, 2 sec lifting
+- `5s down` = 5 second eccentric (negative) phase
+
+---
+
+## Block 1: Foundation (Weeks 1-4)
+
+**Focus:** Neuromuscular control, proprioception, basic strength
+
+### Session A — Quad/Stability Focus
+
+| Exercise | Sets × Reps | Tempo | Notes |
+|----------|-------------|-------|-------|
+| Terminal Knee Extension (band) | 3×15 | 2-1-2 | Safe open-chain for VMO, stay in 0-30° range |
+| Wall sit isometric | 3×30-45s | hold | Start at 60° knee flexion |
+| Split squat (assisted) | 3×8/leg | 3-1-2 | Hold wall/rack, control descent |
+| Single leg stance (eyes closed) | 3×30s/leg | — | Progress to unstable surface |
+| Calf raises (bilateral) | 3×15 | 2-1-2 | Full ROM |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Terminal Knee Extension (TKE)</strong></summary>
+
+1. Loop resistance band around fixed point at knee height
+2. Step into band so it's behind your knee
+3. Stand facing anchor point, knee slightly bent
+4. Straighten knee against band resistance
+5. Focus on VMO (inner quad) contraction
+6. Stay in 0-30° flexion range only
+
+</details>
+
+<details>
+<summary><strong>Wall Sit Isometric</strong></summary>
+
+1. Back flat against wall
+2. Slide down until knees at ~60° angle
+3. Feet shoulder-width apart, weight through heels
+4. Hold position, breathe normally
+5. Progress by increasing time or decreasing knee angle (toward 90°)
+
+</details>
+
+---
+
+### Session B — Posterior Chain/Hamstring Focus
+
+| Exercise | Sets × Reps | Tempo | Notes |
+|----------|-------------|-------|-------|
+| Glute bridge | 3×12 | 2-2-2 | Squeeze glutes hard at top |
+| Nordic curl negative (assisted) | 3×5 | 5s down | Use band/partner, eccentric only |
+| Romanian deadlift (light) | 3×10 | 3-1-2 | Dumbbells, feel hamstrings |
+| Side-lying hip abduction | 3×15/side | 2-1-2 | Slight external rotation |
+| Prone hip extension | 3×12/leg | 2-1-2 | Keep knee bent 90° |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Nordic Curl Negative (Assisted)</strong></summary>
+
+1. Kneel on pad, ankles secured (partner, strap, or loaded barbell)
+2. Hold band attached to high anchor for assistance
+3. Keep hips extended (straight line from knees to shoulders)
+4. Lower slowly (5+ seconds) toward ground
+5. Use arms to push back up (don't use hamstrings concentrically yet)
+6. Focus on controlling the descent
+
+</details>
+
+<details>
+<summary><strong>Romanian Deadlift (RDL)</strong></summary>
+
+1. Stand with dumbbells at thighs, slight knee bend
+2. Hinge at hips, pushing butt back
+3. Lower weights along legs until hamstring stretch
+4. Keep back flat, chest up
+5. Drive hips forward to return
+6. Squeeze glutes at top
+
+</details>
+
+---
+
+### Session C — Movement Quality/Proprioception
+
+| Exercise | Sets × Reps | Notes |
+|----------|-------------|-------|
+| Quadruped rocking | 2×10 | Feel joint movement without load |
+| Half-kneeling hip flexor stretch | 2×45s/side | Address common tightness |
+| Lateral band walks | 3×12/direction | Mini-band above knees |
+| Step-ups (low box, 10-15cm) | 3×8/leg | Control the negative |
+| Balance beam walking | 2×10m | Use line on floor or 2×4 |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Quadruped Rocking</strong></summary>
+
+1. On hands and knees
+2. Rock hips back toward heels
+3. Feel knees moving through flexion range
+4. Keep spine neutral
+5. No load, just movement exploration
+
+</details>
+
+<details>
+<summary><strong>Lateral Band Walks</strong></summary>
+
+1. Mini-band just above knees
+2. Quarter squat position
+3. Step laterally, maintaining tension
+4. Don't let knees cave inward
+5. Keep feet parallel, toes forward
+
+</details>
+
+---
+
+### Block 1 Frequency
+
+```
+Week structure: A - B - C - A - B (5 sessions)
+Rest days as needed between sessions
+```
+
+---
+
+## Block 2: Strength Development (Weeks 5-10)
+
+**Focus:** Progressive loading, single-leg strength, hamstring emphasis
+
+### Session A — Squat Pattern
+
+| Exercise | Sets × Reps | Tempo | Notes |
+|----------|-------------|-------|-------|
+| Goblet squat | 4×8-10 | 3-1-2 | Depth to where form holds |
+| Bulgarian split squat | 3×8/leg | 3-1-2 | Rear foot elevated, torso upright |
+| Leg press (single leg) | 3×10/leg | 3-1-2 | Foot high on platform = more hamstring |
+| Spanish squat (band) | 3×12 | 2-2-2 | Band behind knees, vertical shin |
+| Single leg calf raise | 3×12/leg | 2-1-2 | Progress with weight |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Bulgarian Split Squat</strong></summary>
+
+1. Rear foot on bench/box behind you
+2. Front foot far enough forward for vertical shin at bottom
+3. Lower until rear knee nearly touches ground
+4. Keep torso upright, core braced
+5. Drive through front heel to rise
+6. Control descent (3 seconds)
+
+</details>
+
+<details>
+<summary><strong>Spanish Squat</strong></summary>
+
+1. Loop heavy band around squat rack at knee height
+2. Step into band, positioned behind knees
+3. Walk back to create tension
+4. Squat down, band pulls knees forward
+5. This allows vertical shins — very patella-friendly
+6. Excellent for quad loading with reduced joint stress
+
+</details>
+
+---
+
+### Session B — Hinge Pattern
+
+| Exercise | Sets × Reps | Tempo | Notes |
+|----------|-------------|-------|-------|
+| Trap bar deadlift | 4×6-8 | 2-1-2 | Or conventional if unavailable |
+| Single leg RDL | 3×8/leg | 3-1-2 | Contralateral load |
+| Nordic curl (partial) | 4×4-6 | 3-5s down | Increase ROM progressively |
+| Seated hamstring curl | 3×10 | 2-1-3 | Slow eccentric |
+| Hip thrust (barbell) | 3×10 | 2-2-2 | Full hip extension |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Single Leg RDL</strong></summary>
+
+1. Hold dumbbell/KB in hand opposite to standing leg
+2. Slight bend in standing knee
+3. Hinge forward, raising rear leg behind
+4. Body forms straight line from head to rear foot
+5. Feel hamstring stretch on standing leg
+6. Return by driving hips forward
+
+</details>
+
+<details>
+<summary><strong>Hip Thrust</strong></summary>
+
+1. Upper back on bench, feet flat on floor
+2. Barbell across hip crease (use pad)
+3. Lower hips toward ground
+4. Drive through heels, squeeze glutes at top
+5. Full hip extension at top (no hyperextension)
+6. Controlled lowering
+
+</details>
+
+---
+
+### Session C — Unilateral/Athletic
+
+| Exercise | Sets × Reps | Notes |
+|----------|-------------|-------|
+| Step-up (higher box, 30-40cm) | 3×8/leg | No push-off from rear leg |
+| Lateral step-down | 3×8/leg | Slow, control valgus |
+| Single leg glute bridge | 3×10/leg | Progress with foot elevated |
+| Pallof press | 3×10/side | Anti-rotation core |
+| Reverse lunge | 3×8/leg | Control deceleration |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Lateral Step-Down</strong></summary>
+
+1. Stand on box/step (20-30cm)
+2. Slowly lower opposite foot toward floor
+3. Tap heel lightly, return to start
+4. Keep knee tracking over toes (no valgus collapse)
+5. This is SLOW and controlled — 3-4 seconds down
+6. Excellent for VMO and knee stability
+
+</details>
+
+<details>
+<summary><strong>Pallof Press</strong></summary>
+
+1. Cable or band at chest height
+2. Stand perpendicular to anchor
+3. Hold handle at chest
+4. Press straight out, resisting rotation
+5. Hold 2-3 seconds, return to chest
+6. Core stays braced throughout
+
+</details>
+
+---
+
+### Block 2 Frequency
+
+```
+4 sessions/week
+Example: Mon (A) - Wed (B) - Fri (C) - Sat (A or B)
+Add load when hitting rep targets with good form
+```
+
+---
+
+## Block 3: Performance/Movement (Weeks 11+)
+
+**Focus:** Power, agility prep, movement complexity
+
+### Session A — Strength Maintenance + Power Introduction
+
+| Exercise | Sets × Reps | Notes |
+|----------|-------------|-------|
+| Front squat or Zercher squat | 4×5 | Heavier loading |
+| Box jump (step down) | 3×5 | Concentric only initially, soft landing |
+| Nordic curl (full) | 3×5-6 | Full ROM target |
+| Kettlebell swing | 4×12 | Hip power, hamstring ballistic |
+| Single leg squat to box | 3×6/leg | Pistol regression |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Box Jump (Step Down)</strong></summary>
+
+1. Choose box height you can land softly on
+2. Jump up with both feet
+3. Land softly in quarter squat position
+4. STEP down (don't jump down) — reduces eccentric stress
+5. Reset and repeat
+6. Progress height gradually
+
+</details>
+
+<details>
+<summary><strong>Kettlebell Swing</strong></summary>
+
+1. Hinge to grip KB between legs
+2. Hike KB back like hiking a football
+3. Explosively drive hips forward
+4. KB floats to chest height from hip power (not arms)
+5. Let it fall, hinge to absorb
+6. Continuous rhythmic motion
+
+</details>
+
+---
+
+### Session B — Deceleration/Agility Prep
+
+| Exercise | Sets × Reps | Notes |
+|----------|-------------|-------|
+| Broad jump (stick landing) | 4×4 | Hold landing 3s, no valgus |
+| Lateral bound (stick) | 3×5/side | Progress distance gradually |
+| Skater squat | 3×6/leg | Counterweight in hands OK |
+| Drop landing (low box) | 3×6 | Athletic position, quiet landing |
+| Deceleration runs | 4×20m | Jog → stop in 3 steps |
+
+**Exercise Descriptions:**
+
+<details>
+<summary><strong>Lateral Bound (Stick)</strong></summary>
+
+1. Stand on one leg
+2. Jump laterally to opposite leg
+3. Stick the landing — hold 3 full seconds
+4. Check: knee over toes, no valgus, quiet landing
+5. Progress by increasing distance
+6. Critical for ACL-deficient knees — trains lateral stability
+
+</details>
+
+<details>
+<summary><strong>Skater Squat</strong></summary>
+
+1. Stand on one leg, other leg behind you
+2. Hold counterweight (plate, DB) in front for balance
+3. Lower by bending standing knee
+4. Rear knee approaches ground (don't touch)
+5. Drive through standing leg to rise
+6. Pistol squat regression — excellent single leg strength
+
+</details>
+
+---
+
+## Movement Culture / Ido Portal Style Work
+
+### Philosophy
+
+> Movement practice develops attributes often neglected in standard rehab: adaptability, body awareness, ground-based mobility, and movement variability. These qualities build resilient tissue and reduce injury risk.
+
+### Ground Movement Locomotion
+
+**Practice 2-3×/week, 10-15 minute sessions**
+
+| Movement | Description | Focus |
+|----------|-------------|-------|
+| **Loaded Beast** | Quadruped, knees hover 1-2" off ground. Move forward, backward, lateral. | Core, shoulder stability, hip mobility |
+| **Crab Walk** | Supine position, hips up. Walk forward, backward, diagonal. | Hip extension, shoulder mobility |
+| **Frogger** | Deep squat → hands forward → jump/step feet to hands → repeat | Hip mobility, squat depth |
+| **Shinbox Rotations** | Seated, knees bent 90°. Rotate both legs side to side. | Hip internal/external rotation |
+| **Lizard Crawl** | Low crawl, contralateral movement pattern | Full body coordination |
+| **QDR (Quadrupedal Movement)** | Ido's system — start with basic positions | Movement complexity |
+
+**Locomotion Descriptions:**
+
+<details>
+<summary><strong>Loaded Beast</strong></summary>
+
+1. Start on hands and knees
+2. Lift knees 1-2 inches off ground
+3. Maintain this hover while moving:
+   - Forward: opposite hand/foot advance together
+   - Backward: reverse the pattern
+   - Lateral: side-step pattern
+4. Keep hips low, core braced
+5. Breathe normally (don't hold breath)
+6. Start with 30 seconds, build to 2+ minutes continuous
+
+</details>
+
+<details>
+<summary><strong>Shinbox Rotations (90/90)</strong></summary>
+
+1. Sit on ground, both knees bent at 90°
+2. One leg in front (external rotation), one behind (internal rotation)
+3. Lift knees and rotate to opposite side
+4. Both legs now in mirrored position
+5. Smooth, controlled transitions
+6. Works hip mobility in all planes
+
+</details>
+
+---
+
+### Squat Mobility / Deep Squat Practice
+
+**Daily practice:**
+
+| Practice | Target | Notes |
+|----------|--------|-------|
+| **Squat sit accumulation** | 30 min/day total | Break into chunks throughout day |
+| **Squat transitions** | 5-10 min session | Deep squat → half-kneeling → tall kneeling → deep squat |
+| **Cossack squat progression** | 2-3×10/side | Shift weight side to side, increase ROM gradually |
+
+**Deep Squat Sit Tips:**
+
+```
+- Start with assisted (hold doorframe, squat rack)
+- Heels down if possible (elevate heels with wedge if needed)
+- Work on spreading time throughout day (5 min chunks)
+- Read, work on laptop, watch TV in squat position
+- Goal: comfortable, unassisted squat for 5+ minutes continuous
+```
+
+---
+
+### Balance / Single Leg Flow
+
+| Level | Exercise | Progression |
+|-------|----------|-------------|
+| 1 | Single leg stand | 30-60s, eyes open |
+| 2 | Single leg stand | Eyes closed |
+| 3 | Single leg stand | Unstable surface (pillow, balance pad) |
+| 4 | Single leg stand | Eyes closed + head turns |
+| 5 | Single leg hinge reaches | Touch points around clock face |
+| 6 | Single leg squat + rotation | Partial depth with torso rotation |
+| 7 | Slackline work | If available — excellent proprioception |
+
+---
+
+### Hanging / Upper Body Integration
+
+> Hanging work decompresses spine, allows lower body recovery while maintaining training stimulus, and builds grip strength.
+
+| Exercise | Time/Reps | Progression |
+|----------|-----------|-------------|
+| Passive hang | 3×30-60s daily | Just hang, relax shoulders |
+| Active hang | 3×15-30s | Engage scapula (pull shoulders down) |
+| Scapular pulls | 3×8-10 | Active hang → pull scapula down/together |
+| Single arm hang | 3×15-30s/arm | Shift weight to one arm |
+| Brachiation | If available | Swing hand to hand on bars |
+
+---
+
+### Movement Flow Sequences
+
+**Beginner Flow (5-10 minutes)**
+
+```
+Start in deep squat (30 seconds)
+    ↓
+Shinbox rotations (5 each side)
+    ↓
+Loaded beast forward (2 meters)
+    ↓
+Frogger (3 reps)
+    ↓
+Crab walk backward (2 meters)
+    ↓
+Cossack squat transitions (5 each side)
+    ↓
+Return to deep squat
+
+Repeat 2-3 cycles
+Rest 1 minute between cycles
+```
+
+**Intermediate Flow (10-15 minutes)**
+
+```
+Deep squat (30s)
+    ↓
+Shinbox rotations (10 total)
+    ↓
+Shinbox → loaded beast transition
+    ↓
+Loaded beast travel (3m forward, lateral, backward)
+    ↓
+Loaded beast → frogger transition
+    ↓
+Frogger (5 reps)
+    ↓
+Frogger → crab transition
+    ↓
+Crab walk (all directions, 2m each)
+    ↓
+Crab → supine roll → prone
+    ↓
+Lizard crawl (3m)
+    ↓
+Lizard → squat transition
+    ↓
+Cossack squats (10 total)
+
+Continuous flow, 2-3 rounds
+```
+
+---
+
+## Progression Guidelines
+
+### Strength Work Load Progression
+
+**Week-to-week model:**
+
+```
+Week 1: 3×8 @ 20kg (establish baseline)
+Week 2: 3×10 @ 20kg (add reps)
+Week 3: 3×12 @ 20kg (add reps)
+Week 4: 3×8 @ 22.5kg (add load, drop reps)
+Week 5: Deload — 2×8 @ 20kg (reduce volume 40-50%)
+```
+
+**Guidelines:**
+
+- Add reps first within set (8→10→12)
+- Then add load (2.5-5kg) and reset to lower reps
+- Target: ~10% volume increase per week maximum
+- **Deload:** Every 4th week, reduce volume 40-50%, maintain intensity
+
+### Movement Work Progression
+
+| Dimension | How to Progress |
+|-----------|-----------------|
+| **Complexity** | Add transitions between movements |
+| **Duration** | Extend continuous flow time (5 min → 10 min → 15 min) |
+| **Constraint removal** | Less hand support, smaller base of support |
+| **Speed** | Slow → controlled → fluid (never rushed) |
+
+### Swelling/Pain Decision Tree
+
+```
+┌─ Post-session swelling increased?
+│
+├── Yes, resolves in 24h
+│   └── ✓ Acceptable, monitor closely
+│
+├── Yes, persists 48h+
+│   └── ⚠️ Reduce volume 30%, reassess
+│
+└── No
+    └── ✓ Progress as planned
+
+┌─ Pain during exercise?
+│
+├── 0-3/10, resolves immediately
+│   └── ✓ Continue
+│
+├── 4-6/10 OR lingers hours
+│   └── ⚠️ Modify exercise or reduce load
+│
+└── 7+/10
+    └── ✗ STOP, reassess in 48h
+```
+
+### When to Progress to Next Block
+
+**Block 1 → Block 2:** (after ~4 weeks)
+- [ ] Can perform all exercises with good form
+- [ ] No increased swelling from sessions
+- [ ] Single leg stance 30s+ eyes closed
+- [ ] Wall sit 60s at 60° knee flexion
+
+**Block 2 → Block 3:** (after ~6 weeks)
+- [ ] Bulgarian split squat bodyweight+20kg, 8 reps
+- [ ] Full Nordic curl negative (5 second descent)
+- [ ] Single leg RDL with good balance
+- [ ] No swelling increase from Block 2 sessions
+
+---
+
+## Weekly Schedule Templates
+
+### Block 1 Template (Weeks 1-4)
+
+| Day | Focus | Duration |
+|-----|-------|----------|
+| Monday | Session A (Quad/Stability) | 45 min |
+| Tuesday | Movement flow + squat sits | 20 min |
+| Wednesday | Session B (Posterior Chain) | 45 min |
+| Thursday | Rest or light walking | — |
+| Friday | Session C (Movement Quality) | 40 min |
+| Saturday | Movement flow + hanging | 25 min |
+| Sunday | Active recovery (walk, swim) | 30 min |
+
+### Block 2 Template (Weeks 5-10)
+
+| Day | Focus | Duration |
+|-----|-------|----------|
+| Monday | Session A (Squat Pattern) | 50 min |
+| Tuesday | Movement flow (15 min) + hanging | 25 min |
+| Wednesday | Session B (Hinge Pattern) | 50 min |
+| Thursday | Rest or light activity | — |
+| Friday | Session C (Unilateral) | 50 min |
+| Saturday | Movement flow (20 min) + squat sits | 35 min |
+| Sunday | Active recovery | 30 min |
+
+### Block 3 Template (Weeks 11+)
+
+| Day | Focus | Duration |
+|-----|-------|----------|
+| Monday | Session A (Strength + Power) | 55 min |
+| Tuesday | Movement flow | 20 min |
+| Wednesday | Session B (Deceleration/Agility) | 50 min |
+| Thursday | Hanging + mobility | 20 min |
+| Friday | Session A or B (alternate) | 50 min |
+| Saturday | Extended movement flow | 30-40 min |
+| Sunday | Active recovery | 30 min |
+
+---
+
+## Equipment List
+
+### Essential (Minimum Setup)
+
+- [ ] Resistance bands (light, medium, heavy loop bands)
+- [ ] Mini-band (for lateral walks)
+- [ ] Kettlebell (16-24kg depending on current strength)
+- [ ] Adjustable dumbbells OR single heavy dumbbell
+- [ ] Foam roller
+- [ ] Exercise mat
+
+### Recommended Additions
+
+- [ ] Slant board (for Spanish squats, calf work)
+- [ ] Nordic curl strap OR setup (doorway anchor, loaded barbell)
+- [ ] Pull-up bar (for hanging)
+- [ ] Parallettes (for ground flow progressions)
+- [ ] Balance pad or Bosu ball
+
+### Nice to Have
+
+- [ ] Slackline
+- [ ] Trap bar
+- [ ] Cable machine access
+- [ ] Plyo box set (various heights)
+
+---
+
+## Tracking & Notes
+
+### Weekly Check-in Template
+
+```
+Week #: ___
+Dates: ___ to ___
+
+Swelling status (0-10): ___
+Pain levels (0-10): ___
+Confidence in knee (0-10): ___
+
+Sessions completed: ___/___
+
+Top exercise this week: _______________
+Struggled with: _______________
+
+Load progressions made:
+- Exercise: ___ → ___
+- Exercise: ___ → ___
+
+Notes:
+_________________________________
+_________________________________
+_________________________________
+
+Next week focus:
+_________________________________
+```
+
+### Exercise Log Template
+
+```
+Date: ___________
+Session: A / B / C / Movement Flow
+
+| Exercise | Weight | Sets×Reps | RPE | Notes |
+|----------|--------|-----------|-----|-------|
+|          |        |           |     |       |
+|          |        |           |     |       |
+|          |        |           |     |       |
+|          |        |           |     |       |
+|          |        |           |     |       |
+
+Post-session:
+- Swelling: none / mild / moderate / significant
+- Pain: none / during / after / lingering
+- Energy: low / moderate / good / great
+```
+
+### Long-term Progress Markers
+
+| Milestone | Target Date | Achieved |
+|-----------|-------------|----------|
+| 30s single leg balance (eyes closed) | Week 4 | [ ] |
+| Full Nordic negative (5s) | Week 8 | [ ] |
+| Bulgarian split squat BW+20kg | Week 10 | [ ] |
+| Box jump (step down) 40cm | Week 12 | [ ] |
+| 5 min continuous deep squat | Week 12 | [ ] |
+| 10 min continuous movement flow | Week 16 | [ ] |
+| Lateral bound + stick landing | Week 14 | [ ] |
+| Full pistol squat (or to low box) | Week 20 | [ ] |
+
+---
+
+## Additional Resources
+
+### Recommended Reading/Watching
+
+- Ido Portal's movement culture content
+- Knees Over Toes Guy (Ben Patrick) — ATG training
+- Dr. Aaron Horschig (Squat University) — squat mechanics
+- FRC/Kinstretch — controlled articular rotations
+
+### Professional Support
+
+Consider working with:
+- Sports physiotherapist (for technique checks)
+- Orthopedic specialist (if instability episodes occur)
+- Movement coach (for flow progressions)
+
+---
+
+## Important Notes
+
+```
+⚠️  The sounds may reduce somewhat as muscle control improves 
+    and joint loading normalizes, but some crepitus is likely 
+    permanent post-meniscectomy.
+    
+    Focus on FUNCTION, not noise.
+
+⚠️  If you experience:
+    - Giving way / instability episodes
+    - Locking or catching
+    - Significant swelling increase
+    - Sharp pain
+    
+    → Consult orthopedic specialist before continuing
+```
+
+---
+
+*Document version: 1.0*
+*Created for post-meniscectomy + ACL-deficient knee rehabilitation*