Ghadi Helou
Program designed for people with previous knee injuries, those experiencing ongoing discomfort, or anyone looking to improve knee strength and function.
Disclaimer: This program is not medical advice and does not replace individualized care. Consult with a healthcare professional before beginning this or any exercise program.
1 sessions per week
Must use App app to view and log training
Program Training
A
Warm up
1 x 10
B
Stiff Legged DB Deadlift
3 x 10
C
Goblet Squat
3 x 12
D
Hamstring Rollout on Exercise Ball
3 x 8
E
Lateral Step Down
3 x 8
F1
Calf Raise
3 x 10
F2
Plank
3 x 45
Recovery
G
Stretching
1. Static Hamstring to Quad Stretch 2. Pigeon Stretch 3. Kneeling Hip Flexor Stretch 4. Butterfly Stretch 5. Calf Stretch
A
Warm up
1 x 10
B
Side Plank with Dynamic Clam Shell
3 x 12
C
Low Box SL Squat
3 x 8
D
Single Leg RDL
3 x 8
E
DB Bulgarian Split Squat
3 x 8
F
Copenhagen Plank
3 x 30
Recovery
G
Stretching
Stretching: (2x45s each) 1. Static Hamstring to Quad Stretch 2. Pigeon Stretch 3. Kneeling Hip Flexor Stretch 4. Butterfly Stretch 5. Calf Stretch
A
Warm up
1 x 10
B
Wall Sit + Calf Raise
3 x 30
C
DB Lateral Lunge
3 x 10
D
Nordic Hamstring Curl
3 x 6
E
Step-up with Knee Drive
3 x 10
F
Overhead Walking Lunge
3 x 30
G
Box Jump
3 x 8
H
Skater Hops
3 x 10
Recovery
I
Stretching
Stretching: 1. Static Hamstring to Quad Stretch 2. Pigeon Stretch 3. Kneeling Hip Flexor Stretch 4. Butterfly Stretch 5. Calf Stretch
