This program is designed for all those who have lost faith in their knees and their ability to lift/exercise due to previous history of knee pain. If your knees are holding you back from your fitness goals, this program may be just the thing you need to get you back on track and back in the gym regularly!
FeaturesA1
Seated Calf Raises
4 x 10
A2
knee extension ISO
4 x 0:15
B1
Side Lying Hip Abductions
3 x 10
B2
Goblet Squat
3 x 8
C1
Tibialis raises
3 x 20
C2
Single leg balance
3 x 1:00
A1
Step-Ups
4 x 10
A2
Russian Twist
4 x 15
B1
American KB Swing
3 x 15
B2
split squat ISO
3 x 0:30
C1
Eccentric Kneels
3 x 5
C2
Single Leg RDL
3 x 8
A1
Box Jump
4 x 8
A2
Single Leg Glute Bridge
4 x 8
B1
Banded Hamstring Curls
3 x 12
B2
Lateral Lunge
3 x 8
C1
spring ankle 1
4 x 0:25
C2
spring ankle 2
4 x 0:20
A
Walk
A1
Seated Calf Raises
4 x 10
A2
knee extension ISO
4 x 0:15
B1
Side Lying Hip Abductions
3 x 10
B2
Goblet Squat
3 x 8
C1
Tibialis raises
3 x 20
C2
Single leg balance
3 x 1:00
A1
Step-Ups
4 x 10
A2
Russian Twist
4 x 15
B1
American KB Swing
3 x 15
B2
split squat ISO
3 x 0:30
C1
Eccentric Kneels
3 x 5
C2
Single Leg RDL
3 x 8
A1
Box Jump
4 x 8
A2
Single Leg Glute Bridge
4 x 8
B1
Banded Hamstring Curls
3 x 12
B2
Lateral Lunge
3 x 8
C1
spring ankle 1
4 x 0:25
C2
spring ankle 2
4 x 0:20