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