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  • Vmo Protocol (All 6) I. Stretching Exercises

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    Yelember Rai
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    The document outlines a VMO protocol consisting of 6 exercises. It includes stretching exercises to be done daily for 30 seconds per leg in 2-3 sets. For strengthening, it lists 5 exercises involving the toes, knees, and holds for 7-10 seconds, with the goal of completing 10 reps over 3-5 sets to target the VMO muscle.

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    Exercises

    Original Title

    All 6

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    The document outlines a VMO protocol consisting of 6 exercises. It includes stretching exercises to be done daily for 30 seconds per leg in 2-3 sets. For strengthening, it lists 5 exercises involving the toes, knees, and holds for 7-10 seconds, with the goal of completing 10 reps over 3-5 sets to target the VMO muscle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views1 page

    Vmo Protocol (All 6) I. Stretching Exercises

    Uploaded by

    Yelember Rai
    The document outlines a VMO protocol consisting of 6 exercises. It includes stretching exercises to be done daily for 30 seconds per leg in 2-3 sets. For strengthening, it lists 5 exercises involving the toes, knees, and holds for 7-10 seconds, with the goal of completing 10 reps over 3-5 sets to target the VMO muscle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    VMO PROTOCOL (ALL 6)

    I. STRETCHING EXERCISES
    - can be done everyday but NOT first thing in the morning
    - 30 seconds hold, 2-3sets each leg

    II. STRENGTHENING EXERCISES

    - toes up
    - knee locked
    - 10 reps, 3-5sets
    - 10th: 10 seconds hold

    - toes up and knee locked


    - 10reps, 3-5sets

    - knees and toes leveled


    - 7 seconds hold
    - 10 reps
    - 2-3 sets

    - 7 seconds hold
    - 10 reps
    - 2-3 sets

    - knee 90º
    - toes up
    - 10 seconds hold
    - 10reps
    - 3-5sets

    - until fatigue
    - 3sets

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