Ghadi Helou
Bodybuilding, Soccer, SkiingProgram designed for people with prior knee injuries, experience ongoing discomfort, or want to improve 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
Stationary Bike
1 x 5:00
B
Warm up
1 x 10
C
Hamstring Rollout on Exercise Ball
3 x 12
D
Goblet Squat
3 x 12
E
Stiff Legged DB Deadlift
3 x 20
F
Lateral Step Down
3 x 10
G1
Calf Raise
3 x 12
G2
Bosu Ball Plank
3 x 30
H1
Static Hamstring to Quad Stretch
2 x 30
H2
Calf Stretch
2 x 30
A
Warm up
1 x 12
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
G1
Pigeon Stretch
2 x 45
G2
Static Hamstring to Quad Stretch
2 x 30
A
Warm up
B
Wall Sit + Calf Raise
3 x 30
C
Low Box SL Squat
D
Step-up with Knee Drive
E
Overhead Walking Lunge
F
Box Jump
G
Skater Hops
3 x 10
H1
Static Hamstring to Quad Stretch
3 x 30
H2
Kneeling Hip Flexor Stretch
3 x 30
