REMEDIAL KNEE
Fortitude Gym HQ
Strength & ConditioningThis 12-week remedial knee program will help strengthen weaknesses and advance your training. Improvement in knee stability and quad strength will advance all other areas of your training. Adding 3-4 movements to your current training plan will yield positive results over time and can reduce any pain you may be currently having. Designed to compliment all of our digital training programs & training program downloads. Exercises are rotated and progressed every 3 weeks to challenge you and eliminate weakness in this area. Program can be completed on WED / SAT OFF days, or as warmup or post work on training days.
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Mini Band A
Complete 5 Reps For Each Movement: Str Leg Shuffle RLFB Quad Glute Supine March Seated Pulldown Seated Retract Squat
C1
Step Up: TKE: Side
3 x 20
C2
Calf: Seated: DL
3 x 20
C3
Squat: SL: Piston
3 x 6
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
Prep
B
Warmup: Mini Band A
Complete 5 Reps For Each Movement: Str Leg Shuffle RLFB Quad Glute Supine March Seated Pulldown Seated Retract Squat
C1
Step Up: TKE: Side
3 x 20
C2
Calf: Seated: DL
3 x 20
C3
Squat: SL: Piston
3 x 6
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders. Coach is currently the Founder & Head Coach at Fortitude Gym HQ in Chandler, Arizona.
