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  • Saturday 0 1 DAY02 DAY03 DAY04 DAY01: Ks Knee Sequence

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    Aurimas Mintaučkis
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    CopyofCopyofCopyofCopyofvalence20-210801-215844

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    6 views1 page

    Saturday 0 1 DAY02 DAY03 DAY04 DAY01: Ks Knee Sequence

    Uploaded by

    Aurimas Mintaučkis

    Copyright:

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

    S A T U R D A YD A Y 0011 DAY 02 DAY 03 DAY 04

    FOAM ROLL (LOWER BODY) FOAM ROLL (LOWER BODY) FOAM ROLL (LOWER BODY) FOAM ROLL (LOWER BODY)

    30-10 KEEW
    BAND STRETCH + QUAD VARIATION BAND STRETCH + QUAD VARIATION BAND STRETCH + QUAD VARIATION BAND STRETCH + QUAD VARIATION
    KNEE PAIN SEQUENCE (1-2 X EACH LEG) BAND WALKS (4 X 20 STEPS) KNEE PAIN SEQUENCE #1 KNEE PAIN SEQUENCE (1-2 X EACH LEG)
    ISO TKE (3 X 15- 30 SECS) HIP OPENER (2 X 1 MIN EACH LEG) HIP & COUCH STRETCH (2 X 30 SECS) ISO TKE (3 X 15- 30 SECS)
    TKE & SPANISH SQUATS (2 SETS) HIP ABDUCTION ISO (3 X 30 SECS) V -UP ABS (2 X 15 REPS) TKE & SPANISH SQUATS (2 SETS)
    1 LEG BALANCE (2 X 1 MIN) HIP ADDUCTION ISO (3 X 30 SECS) TOE TOUCH ABS 25 L, 25 R, 50 DBL 1 LEG BALANCE (2 X 1 MIN)
    HIP FLEXOR ISO #1 & #2 (2 X 30 SECS) HIP INTERNAL ROTATION ISO (3X 30 SECS) CALF ISO SEQUENCE (3 X 30 SECS) HIP FLEXOR ISO #1 & #2 (2 X 30 SECS)
    HIP EXTENSION ISO #1 & #2 (2 X 30 SECS) HIP EXTERNAL ROTATION ISO (3 X 30 SECS)
    ECCENTRIC HEEL DROPS (3 X 15 REPS) HIP EXTENSION ISO #1 & #2 (2 X 30 SECS)
    ANKLE DORSIFLEXION (4 X 25 REPS) HAMSTRING ISO #1 (3 X 30 SECS)
    TOWEL CURLS (1 X 30 ROLLS) ANKLE DORSIFLEXION (4 X 25 REPS)
    BANDED CALF RAISES (3 X 15 REPS) 2 FOOT SLIDING LEG CURL (3 X 12)
    BANDED CALF RAISES (3 X 15 REPS)

    DAY 05 DAY 06 DAY 07 NOTES


    FOAM ROLL (LOWER BODY) USE A BAND THAT ALLOWS GOOD QUALITY
    BAND STRETCH + QUAD VARIATION MOVEMENT
    BAND WALKS (4 X 20 STEPS)
    HIP OPENER (2 X 1 MIN EACH LEG) INCREASE RESISTANCE EACH WEEK
    HIP ABDUCTION ISO (3 X 30 SECS)
    HIP ADDUCTION ISO (3 X 30 SECS) REST WHEN NEEDED
    HIP INTERNAL ROTATION ISO (3X 30 SECS)
    HIP EXTERNAL ROTATION ISO (3 X 30 SECS) FOR THE FOAM ROLLING: UP & BACK IS ONE
    HAMSTRING ISO #1 (3 X 30 SECS) PASS
    2 FOOT SLIDING LEG CURL (3 X 12)
    FR = FOAM ROLL
    BS = BAND STRETCH
    KS = KNEE SEQUENCE

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