over 2 years ago

    Knees Over Toes 3.2 cover image

    Knees Over Toes 3.2

    Thursday's lower body 
    • Level 3
    • Session 2
    • bodyweight

    Step 0

    Reverse out Knee Pain | 200 yards non-stop

    Notes: If you don't have a sled use the treadmill's natural resistance or walk backward into an incline for 10 minutes


    Step 1

    Loaded Tibs | 5 x 10

    Notes: If you aren't able to get 10 on each set, lower the weight.


    Step 2

    Straight leg calf raises with weight

    • 1 x  20 ( ~10% of body weight )
    • 1 x 15 ( ~15 % of body weight )
    • 1 x 10 ( ~25% of body weight ) 

    Notes: You can always regress to using your body weight or adding both legs at the same time


    Step 3

    KOT Calf Raise with weight

    • 1 x  20 ( ~10% of body weight )
    • 1 x 15 ( ~15 % of body weight )
    • 1 x 10 ( ~25% of body weight ) 

    Notes: You can always regress to using your body weight or adding both legs at the same time


    Step 4

    The Patrick step up | 5 x 10or

    • 1 x 40 lightweight

    • 1 x 30 heavier weight
    • 1 x 20 heaviest weight

    Notes: You can always regress to using your body weight and remember 6-inches is the standard


    Step 5

    ATG split squat

    • 1 x 20 each leg

    • 1 x 15 each leg
    • 1 x 10 each leg

    There are 3 techniques:

    • Flat front foot (standard)

    • Elevated heel (eases mobility)
    • Elevated front foot (eases strength)

    Notes: you can always regress to body weight or even assisted reps. Elevating the entire front leg will make the exercise easier.


    Step 6

    Ham Curls | 2 x 20

    Notes: If you don't have the equipment then use the gym's standard ham curl machine


    Step 7

    ATG back squat 

    • 1 x 20 (body weight)

    • 1 x 15 (progressively heavier)
    • 1 x 10 (heaviest)

    heels should be elevated

    Notes: If you are not ready to add weight use body weight


    Step 8

    Pigeon pose | 3 x 30sec on each side



    Step 9

    Standing Groin | 3 x 30sec



    Step 10

    Long Lunge | 3 x 30sec on each side



    ​​​​