Knee 4
Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.
Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.
Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.
1-4 Rounds
(1) Foam Roll Quadriceps 3-5+ minutes each side
Take your time, breathe, search for tender points.
Use appropriate density massage tool.
Drop opposite hip to target the medial area, roll towards a side plank position to target the lateral quad area. Spend time on all areas. If short on time, spend it on the center quad area both high and low.
(2) Massage Calfs 3-5+ minutes each side
Use a 5 inch dense ball, lacrosse ball, dense foam roller or massage gun.
(3) Quadricep Hip Flexor Assisted Stretch / Couch Stretch 30-60 seconds of pauses, gently moving in and out of the stretch
Kneel on something soft and careful getting into position.
Keep ribs down as you work the stretch, watching for arching of lower back.
Gently move in and out, holding the stretch.
(4) Side Lying Hip Abduction 10-20 reps
To increase intensity, use an ankle weight 3-5lbs or wrap a mini band just below your knees.
Be sure to keep hips stacked, then slightly tilt forward, driving your locked leg slightly back. Focus on glute medius engagement (side of hip/butt muscle).
(5) Elevated 2 Leg Glute Bridge 10-15 reps
Begin with bodyweight, then each set add 10lbs across your hips and upper thigh area.
Keep chin slightly tucked throughout. Head follows hips. Front neck is working with core, connect it.
Watch for arching of lower back to try and increase range of motion.
Focus on driving and engaging your glutes. Hold at top end range for 5 seconds.
(6) Single Leg Quarter Squats 6-12 reps Barefoot
Move slow and practice sitting into your glutes and hips.
Hold bottom end range of motion for 5 seconds, working to fully engage hips and keep it out of the knee. Practice.
Abdomen stays tight and builds more pressure at the bottom.
Keep opposite foot elevated and inline with the other.
(7) Active Standing Soleus Stretch 8x3-5 sec holds
Hold each end range of motion for 3-5 seconds.
