Patience Athletics: Knee Stability: Training by Isaiah Gutierrez in TrainHeroic

Patience Athletics

General Fitness
Coach
Isaiah Gutierrez

This is a basic plan 2 times a week to help strengthen the knee for general activity. 

Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Mobility-Prep

A

1-2 Rounds x 30 seconds each leg Couch Stretch *The goal is to have rear shin vertical against wall, not on the lip or ledge of couch/bench* 1-2 Rounds x 30 seconds each leg Loaded Butterfly *Use a plate or db on each side. You CAN have back against wall* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 30 seconds without pain!

B1

K.O.T Split Squat

3 x 10

B2

Banded Prone Hamstring Curls

3 x MAX

Auxiliary work

C

Perform 2+ Rounds a. Single Leg Balance x 25-35 seconds each leg b. Banded Dead Bug x 5/5r (long pauses with each rep)

Wednesday
Week 1 Day 4

Mobility-Prep

A

1-2 Rounds x 30 seconds Calf Stretch On Stairs *The goal is to improve ankle range of motion by making calf more mobile. Don't bounce* Hamstring Mobility *Perform pulses on each leg for 30 seconds. Please watch video for more explanation!* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 90 seconds without pain!

B1

Patrick Step-up

3 x 8

B2

Seated DB Goodmorning

3 x 10

Metobolic Conditioning

C

Perform 2+ Rounds a. Single Leg RDL on Bench x 10/10r b. Side Plank x 25-35s per side

Patience Athletics: Knee Stability