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    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

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    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    273 views2 pages
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Original Description:

    Routine for opening hips

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    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    273 views2 pages

    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Kneeling Routine Cheatsheet

    3DF Hip Flexor Sequence

    Band: anterior force


    Positions: neutral, internal hip rotation, foot in hand (optional)
    Contract-relax: glutes and hip flexors in neutral and internal rotation, quads and glutes if grabbing foot

    3DF Adductor Sequence

    Band: lateral force


    Positions: abduction with hand on floor, adduction while kneeling tall
    Contract-relax: abductors and adductors in both positions
    Scouring: active for 5 reps

    3DF Joint Capsule Sequence

    Band: posterior force


    Positions: neutral, external rotation, internal rotation, leg out toes down, leg out toes up
    Contract-relax: adductors in each position and hamstrings with leg out toes up
    Scouring: passive for 5 reps in each position, active with leg out

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