- 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