MOPs n MOEs
The knee blueprint program is specifically designed for those who are dealing with chronic knee pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their knees due to the demands of their exercise regimen or job.
This 8-week program has three core principles: mobility, muscle priming, and full range of motion strengthening. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload with unique daily workouts. The program addresses not just the knees but all surrounding musculature.
Features3 sessions per week
Must use App app to view and log training
Program Training
Mobility Circuit
A
Quad Foam Rolling: 1 set of 90s per side Couch Stretch Mobilizations: 5 reps of 5s holds per side 90/90 Hip Switch: 2 sets of 8 reps
Muscle Priming Superset
B
Side-stepping with Band: 2 sets of 10 reps per side Clamshells with Band: 3 sets of 10 reps per side Standing Banded TKEs: 2 sets of 10 reps per side
C
Goblet Spanish Squat
3 x 6
D1
Bent Knee Copenhagen Raise
3 x 6 @ 3
D2
Paloff Press in Lunge Stance
3 x 10
Mobility Circuit
A
Glute Foam Rolling: 1 set of 90s per side Frankensteins Walks: 2 sets of 10 reps per side Hip Controlled Articulations: 2 sets of 8 reps per side
Muscle Priming Superset
B
Single Leg Calf Raise: 2 sets of 10 reps per side Banded Good Mornings: 2 sets of 10 reps Hamstring Curl on Bosu Ball: 2 sets of 10 reps
C
Glute-Ham Raise
3 x 6
D1
Hip Airplane
3 x 10
D2
Single Leg Glute Bridge
3 x 10
Mobility Circuit
A
Fibular Head Mobilizations with Movement: 1 set of 15 mobs per side Pigeon Stretch Rotations: 1 set of 10 reps per side Banded Tibial Rotations: 2 sets of 10 reps per side
Muscle Priming Superset
B
Wall Sits with Leg Lifts: 2 sets of 10 reps per side Reverse Clamshells: 2 sets of 25 reps per side Groiners: 2 sets of 8 reps per side
C
Backward Sled Drag
3 x 25 @ 90 lb
D1
Clock Drill
3 x 10
D2
TRX Curtsy Lunge
3 x 8
