Physio Project HQ
General FitnessPrime Your Knee is a x3 days/week program for 6 weeks.
This program is designed as SUPPORT for your existing training routines. It is intended to serve to prime your body for your primary movements/exercises.
This program may also be used on off days as active recovery to get ready for your next training session.
The program is listed out as circuits and is adjustable with recommendations for x1-3 rounds of each circuit.
Each day should take a total of as little as 10 minutes, but can be adjusted to add rounds on off days.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Leg Priming Mobility Circuit
Perform 2 Rounds of Each Exercise Perform Each Foam rolling/soft tissue technique as needed 1-2min each KB Hip Flexor Hold 10 reps, 3 secon holds 1/2 kneeling hip flexor isometric x 10, 3-5" holds
Prep
B
Knee Priming Circuit
Perform 2-3 Rounds of Each Exercise Knee Extension TKE x20, 3" holds Knee wall Extension x 10, 3-5" holds 4-way Step down - x 10 reps in each direction Knee Downward Dog TKE x 20, 3" holds
Prep
A
Knee Motor control Circuit
Perform 2-3 Rounds: Spanish Squat: 2 x 20-30second holds OR 2 x 12-15 reps 4-way Step down: Perform each direction x 10 Wall Squat holds: Max Effort x 1 Psoas March: x10 each (resistance as tolerated, keep back flat to the floor)
Prep
B
Posterior Chain/Adductor Priming
Perform x2 Rounds Copenhagen Plank hold: x max effort each side hold Hip Thrust: x 8-12 reps SL RDL: x 6-8 reps each side
Leg Priming Mobility Circuit
A
Perform 2 Rounds of Each Exercise Perform Each Foam rolling/soft tissue technique as needed 1-2min each KB Hip Flexor Hold 10 reps, 3 secon holds 1/2 kneeling hip flexor isometric x 10, 3-5" holds
Knee Priming Circuit
B
Perform 2-3 Rounds of Each Exercise Knee Extension TKE x20, 3" holds Knee wall Extension x 10, 3-5" holds 4-way Step down - x 10 reps in each direction Knee Downward Dog TKE x 20, 3" holds
Dr. PPHQ
Averill's mission for Physio Project HQ is to give athletes access to resources that are often inaccessible, by providing the medical care, attention, and professional touch that athletes need and deserve.
