Exercise nine in the bookFrom part three of the Avor knee book
Week four is where the program asks for a band
Part three builds for three weeks with nothing but a chair, the bottom stair and the floor. Then week four adds load, and for the first time it names a piece of kit you have to own. A loop band, for terminal knee extension, exercise nine in the library.
That exercise teaches the quadriceps to control the last few degrees of straightening while you are standing on the leg. It is the moment a knee gives way stepping off a curb, and there is no way to train it with a chair. Five loops, light to heavy, each one printed with its level so you never have to guess which one you picked up last time.
- Five loops, light to heavy, each printed with its level
- Runs exercise nine, the week four progression in our book
- Makes four more library movements harder when you are ready
- Folds into a coat pocket, so the routine travels with you
Ships from a US warehouse, usually 2 to 5 days.
- Free US shipping
- 90 day guarantee
- US support
Why the program asks for a band
Three weeks of part three cost nothing at all. Week four is the only place in the whole program where the answer is a purchase.
The last few degrees
A chair teaches the knee to bend and to rise. It cannot teach the quadriceps to hold the final few degrees of straightening while you are standing on the leg, because nothing is pulling the other way. That is what exercise nine is for, and tension is the whole mechanism.
Five levels, not one
Part three progresses by one small step every second week. Five bands give you somewhere to go, so you add tension the way the book asks instead of jumping from nothing to too much and losing a fortnight to it.
One buy covers the rest of the library
The clam, the side lying leg lift, the standing hip abduction and the hamstring curl all list a band as their harder version. You are buying the progression, not one exercise.
How exercise nine goes
Straight out of part three, set up, movement and cue. Two sets of twelve per leg.
- 1
Anchor it at knee height
Loop the band around something solid at about knee height. A table leg, a bed frame, or a closed door with the band around the handle on the far side. Step into it so it sits across the back of your knee.
- 2
Step back until there is tension
Stand with a small bend in that knee. Closer to the anchor is easier, further back is harder. Hold the back of a chair if your balance wants it.
- 3
Straighten, hold two seconds, let it back slowly
Only the knee moves. Hips and back stay quiet. Two sets of twelve per leg. It should feel like work just above the kneecap, and it should never feel like the knee snapping back into a lock.
The specifics
- In the set
- Five loop bands, light to heavy
- Material
- TPE
- Markings
- Each band printed with its resistance level
- Set weight
- About 4 oz, 120 g
- Branding
- None. Nothing printed but the level
- Ships from
- A US warehouse, by USPS
Questions
Which band do I start with?
The lightest. Two sets of twelve per leg should feel like work just above the kneecap, not a fight. When twelve stops being work, take the next one up. Part three asks for one change every second week, not every session.
I can buy five bands for eight dollars. Why is this thirty?
You can, and they will stretch the same way. What you are paying for here is the page behind it: the exercise, the set up, the cue, the number of repetitions and the week of the program where it belongs. If you already own bands and you know what to do with them, use those. Part three works exactly the same.
Is there latex in them?
They are TPE. We have not been given a latex free declaration from the factory, so we are not going to print one. If latex is a problem for you, wait until we can say it plainly on this page.
Do I use it before or after the wrap?
After. Part two is plain about the order: warmth first, then movement. Ten minutes of heat, then the exercises, then get on with the morning.
Ninety days to decide
Run it alongside part three for eighty nine days, retake the thirty second chair stand test, and compare the number to the one you wrote down in week one. If it has not moved, send the set back and we will refund it. Return postage is yours.