Smithwick Performance Training
Coach
Matt Smithwick
Prehab exercises geared towards improving knee strength and stability.
Features2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Large resistance bands // foam roller // small box or step
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Foam Roll Calves
1 x 1:00
B
Standing Calf Stretch
2 x 1:00
Conditioning
C
Knee Health II
2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)
D
Banded TKE
3 x 20
E
Leg Extension Isometric
4 x 0:30
F
Single Leg Step Down
3 x 5
Tuesday
Week 1 Day 3
A
Foam Roll Calves
1 x 1:00
B
Standing Calf Stretch
2 x 1:00
Conditioning
C
Knee Health II
2 Rounds 10 Spanish Squats :30 Hamstring Curl Hold then, 3 Rounds 10ea Hip Tilts :30ea Lunge Iso Hold (may add weight)
D
Banded TKE
3 x 20
E
Leg Extension Isometric
4 x 0:30
F
Single Leg Step Down
3 x 5
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