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Bulletproof Your Knee: Exercise Guide

This document provides a 3-level exercise program to strengthen the knees. Level 1 focuses on ankle and hip mobility and exercises like mini band side steps and leg curls. Level 2 progresses to more advanced single leg exercises like lateral walks and hip thrusts. Level 3 further challenges balance with exercises like forward/backward walking and nordic hamstring curls. The program aims to strengthen the muscles supporting the knees to reduce injury risk.

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Mathias Ve
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585 views6 pages

Bulletproof Your Knee: Exercise Guide

This document provides a 3-level exercise program to strengthen the knees. Level 1 focuses on ankle and hip mobility and exercises like mini band side steps and leg curls. Level 2 progresses to more advanced single leg exercises like lateral walks and hip thrusts. Level 3 further challenges balance with exercises like forward/backward walking and nordic hamstring curls. The program aims to strengthen the muscles supporting the knees to reduce injury risk.

Uploaded by

Mathias Ve
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BULLETPROOF YOUR

KNEE
YOU'RE AS STRONG AS YOUR WEAKEST LINK

22% OF ALL
INJURIESHAURET ET AL. 2010

EXERCISES AND PHOTO'S: DESIGN:


PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
ACTUAL
DEMANDS

PHOTO'S: DESIGN:
MEDIATHEEK DEFENSIE JOHAN.MERTENS@MIL.BE
EQUIPMENT

GYMBALL

RESISTANCE BAND

EXERCISES AND PHOTO'S: DESIGN:


PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
KNEE
LEVEL 1 (WEEK 1-3)

STEP 1: FOCUS ON ANKLE AND HIP MOBILITY

STEP 2: FIRE UP YOUR GLUTES AND HAMSTRINGS -


3 ROUNDS

MINI BAND SIDE STEP - 15 REPS


(LEFT & RIGHT)

HIP THRUST - 20 REPS

BENT LEG KICKBACK - 20 REPS


(LEFT & RIGHT)

LEG CURL - 12 REPS

STEP 4: IMPROVE YOUR BALANCE - 3 ROUNDS

1 LEG BALANCE - 45 SEC


(LEFT & RIGHT)

1 LEG HOP - 12 REPS


(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:


PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
KNEE
LEVEL 2 (WEEK 4-6)

STEP 1: FOCUS ON ANKLE AND HIP MOBILITY

STEP 2: FIRE UP YOUR GLUTES AND HAMSTRINGS -


3 ROUNDS

LATERAL WALK - 15 REPS


(LEFT & RIGHT)

1 LEG HIP THRUST - 20 REPS


(LEFT & RIGHT)

STRAIGHT LEG KICKBACK - 20 REPS


(LEFT & RIGHT)

1 LEG CURL - 12 REPS


(LEFT & RIGHT)

STEP 4: IMPROVE YOUR BALANCE - 3 ROUNDS

1 LEG BALANCE WITH


FORWARD & BACKWARD SWING - 45 SEC
(LEFT & RIGHT)

1 LEG FORWARD & BACKWARD HOP - 12 REPS


(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:


PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE
KNEE
LEVEL 3 (WEEK 7-9)

STEP 1: FOCUS ON ANKLE AND HIP MOBILITY

STEP 2: FIRE UP YOUR GLUTES AND HAMSTRINGS -


3 ROUNDS

FORWARD & BACKWARD WALK - 15 REPS

FEET ELEVATED 1 LEG HIP THRUST - 15 REPS


(LEFT & RIGHT)

STRAIGHT LEG LATERAL KICK - 15 REPS


(LEFT & RIGHT)

NORDIC HAMSTRING - 8 REPS

STEP 4: IMPROVE YOUR BALANCE - 3 ROUNDS

1 LEG BALANCE LATERAL SWING - 45 SEC


(LEFT & RIGHT)

1 LEG SIDE HOP - 12 REPS


(LEFT & RIGHT)

EXERCISES AND PHOTO'S: DESIGN:


PIETER.MAES@MIL.BE - LAURENS.VANVEELEN@MIL.BE JOHAN.MERTENS@MIL.BE

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