about 2 years ago

    Start Knees Over Toes for Beginners

    Knee's Over Toes for beginners
    • Level 0
    • 12-week program

    • Lower body focus


    Steps 0-8
    Mobility Plus
    Monday
    Wednesday
    Friday
    Tuesday
    Thursday
    Saturday

    Step 0

    10 minutes backward at your own pace

    Notes: you can also use a treadmill for resistance or walk backward at an incline. 


    Step 1​

    Tibialis raise | 2 x 25

    Notes: use assistance until you are pain-free


    Step 2

    Calf Raise | 1x 25

    Notes: use assistance until you are pain-free


    Step 3

    KOT Calf Raise | 1 x 25


    Step 4

    Patrick Step up | 1 x 25 for each leg

    Notes: use assistance until you are pain-free


    Step 4.2 Alternative 1 x 25 each leg

    Step 5

    ATG Split Squat | 5 x 5 for each leg

    5.5 Alternative | 5 x 5 each leg 

    Notes: use assistance until you are pain-free


    Step 6

    Elephant walk | 30 per leg


    Step 7 

    L-Sits | 60 seconds total


    Step 8 

    Couch Stretch | 60 sec per side



    Troubleshooting Steps 1-8

    Mobility Plus 

    This can be done to supplement any workout to increase and maintain mobility

    • on off days
    • after any activity

    Step 1Calf Stretch |  60 sec per leg Step 2Hamstring Stretch | 60 sec per leg Step 3Outer Glute Stretch | 60 sec Step 4Groin Stretch |  60 sec
    Step 5Inner Hamstring Stretch | 60 sec